Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snacks, potato chips, made from dried potatoes, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	201% 5840kcal	173% 5020kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	269% 261g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	211% 67.6g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	713% 121g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	498% 648g	130g per day for Men 19-50 years
Sugars	36% 26g	8.7% 6.3g	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	2.2% 1.6g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 25g	% 3.9g	g per day for Men 19-50 years
Fiber	226% 86g	84.2% 32g	38g per day for Men 19-50 years
Protein	371% 208g	81.4% 45.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	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	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	317% 4.12mg	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	67.5% 270μg	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	133% 120mg	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	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	78% 780mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	170% 1.53mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	157% 3.6mg	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	184% 1290mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	224% 7600mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	300% 4500mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Dried Sunflower Seed Kernels have 7 times more Vitamin B1, 23.7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 8.4 times more Vitamin B9 and 16.1 times more Vitamin E than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 8.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Dried Sunflower Seed Kernels have 2.7 times more Calcium, 11.8 times more Copper, 4.7 times more Iron, 7.2 times more Magnesium, 5.4 times more Manganese, 5.1 times more Phosphorus, 18.3 times more Selenium and 7.1 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 50 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2 times more Fat, 1.4 times more Omega 3, 1.9 times more Omega 6, 4.2 times more Sugars, 2.7 times more Fiber and 4.6 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 1.5 times more Saturated Fat and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Energy per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.