Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Sunflower Seeds	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	201% 5840kcal	169% 4910kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	218% 211g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	67.7% 21.7g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	378% 64.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	517% 673g	130g per day for Men 19-50 years
Sugars	36% 26g	99% 72g	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	1.8% 1.3g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 25g	% 69g	g per day for Men 19-50 years
Fiber	226% 86g	232% 88g	38g per day for Men 19-50 years
Protein	371% 208g	142% 79.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	180% 9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	154% 2mg	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	568% 2270μg	62.5% 250μg	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	15.6% 14mg	0% 0mg	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	2345% 352mg	469% 70.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	78% 780mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	252% 2.27mg	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	656% 52.5mg	218% 17.4mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	570% 13mg	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	943% 6600mg	317% 2220mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	282% 4230mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.55% 20.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Dried Sunflower Seed Kernels have 10.6 times more Vitamin B1, 17.8 times more Vitamin B2, 4 times more Vitamin B3, 1.3 times more Vitamin B5, 6.7 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C and 5 times more Vitamin E than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Dried Sunflower Seed Kernels have 3.9 times more Calcium, 7.9 times more Copper, 3 times more Iron, 4.3 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 2.8 times more Potassium, 4.3 times more Selenium and 3 times more Zinc than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 47 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.4 times more Fat, 2.1 times more Saturated Fat, 3.6 times more Omega 6 and 2.6 times more Protein than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 1.6 times more Omega 3, 3.4 times more Carbohydrate and 2.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have similar amounts of Energy and Fiber per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.