Comparing Nutrients in 1 kilogram Potato chips, without salt, reduced fat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Potato chips, without salt, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	168% 4870kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	214% 208g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	130% 41.6g	163% 52g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	632% 108g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	522% 678g	185% 241g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	37.7% 27.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	161% 61g	292% 111g	38g per day for Men 19-50 years
Protein	127% 71g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	515% 6.7mg	618% 8.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 257mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	365% 54.7mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	387% 3.48mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	169% 13.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	917% 21mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	276% 1930mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	513% 17440mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Potato chips, without salt, reduced fat vs Roasted Sunflower Seeds:

• Potato chips, without salt, reduced fat have 2 times more Vitamin B1, 18.4 times more Vitamin C and 4.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.7 times more Vitamin B9 and 4.8 times more Vitamin E than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Potato chips, without salt, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Potato chips, without salt, reduced fat vs Roasted Sunflower Seeds:

• Potato chips, without salt, reduced fat have 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Calcium, 5.3 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 6 times more Phosphorus, 9.8 times more Selenium and 5.2 times more Zinc than Potato chips, without salt, reduced fat.

Comparison of macro-nutrients per 1 kilogram:

• Potato chips, without salt, reduced fat have 2.8 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat, 1.3 times more Saturated Fat, 3 times more Omega 6, 12.4 times more Sugars, 1.8 times more Fiber and 2.7 times more Protein than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 kg.
• Both Potato chips, without salt, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.