Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snacks, potato chips, fat-free, made with olestra

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Sunflower Seeds	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	201% 5840kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	16% 2.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	500% 650g	130g per day for Men 19-50 years
Sugars	36% 26g	0% 0g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	179% 68g	38g per day for Men 19-50 years
Protein	371% 208g	138% 77.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	273% 43.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	196% 9.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	122% 1.58mg	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	208% 830μg	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	314% 283mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	78% 780mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	489% 4.4mg	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	300% 24mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	335% 7.7mg	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	249% 1740mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	341% 11600mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	369% 5540mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	318% 35mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snacks, potato chips, fat-free, made with olestra:

• Dried Sunflower Seed Kernels have 4.5 times more Vitamin B1, 7.1 times more Vitamin B2, 1.9 times more Vitamin B3, 8.5 times more Vitamin B6, 2.7 times more Vitamin B9 and more Vitamin E than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 20.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato chips, fat-free, made with olestra have similar amounts of Vitamin B5 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snacks, potato chips, fat-free, made with olestra:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 4.1 times more Copper, 2.2 times more Iron, 4.7 times more Magnesium, 2.5 times more Manganese, 3.8 times more Phosphorus, 58.9 times more Selenium and 1.4 times more Zinc than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 1.8 times more Potassium and 61.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.1 times more Energy, 73.5 times more Fat, 18.6 times more Saturated Fat, 2.1 times more Omega 3, 83.8 times more Omega 6, more Sugars, 1.3 times more Fiber and 2.7 times more Protein than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.