Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Sunflower Seeds	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	201% 5840kcal	163% 4720kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	213% 207g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	88% 28g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	619% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	521% 678g	130g per day for Men 19-50 years
Sugars	36% 26g	10.8% 7.8g	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	0% 0g	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	% 7.8g	g per day for Men 19-50 years
Fiber	226% 86g	142% 54g	38g per day for Men 19-50 years
Protein	371% 208g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, tortilla chips, plain, white corn, salted	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	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	52.4% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	138% 1.8mg	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	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	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	235% 35.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	174% 209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	78% 780mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	108% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	NA	13% 519μg	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	190% 15mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	200% 840mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	169% 3.88mg	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	321% 2250mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	219% 3280mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	125% 14mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.71% 26.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snacks, tortilla chips, plain, white corn, salted:

• Dried Sunflower Seed Kernels have 10.6 times more Vitamin B1, 5.1 times more Vitamin B2, 9.9 times more Vitamin B3, 3.8 times more Vitamin B5, 7.5 times more Vitamin B6, 18.9 times more Vitamin B9, more Vitamin C and 10 times more Vitamin E than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snacks, tortilla chips, plain, white corn, salted:

• Dried Sunflower Seed Kernels have 18.6 times more Copper, 3.5 times more Iron, 3.9 times more Magnesium, 5 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium, 12 times more Selenium and 3.6 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 1.4 times more Calcium and 36.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2.5 times more Fat, 1.6 times more Saturated Fat, 2.2 times more Omega 6, 3.4 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• While Snacks, tortilla chips, plain, white corn, salted contain 3.9 times more Omega 3 and 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.