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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Sunflower Seeds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	201% 5840kcal	173% 5030kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	241% 234g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	77% 24.6g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	685% 11g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	521% 88.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	502% 653g	130g per day for Men 19-50 years
Sugars	36% 26g	13.8% 10g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 25g	% 8.5g	g per day for Men 19-50 years
Fiber	226% 86g	139% 53g	38g per day for Men 19-50 years
Protein	371% 208g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	236% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	164% 2.13mg	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	25% 100μg	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	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	78% 780mg	174% 1740mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	581% 5.23mg	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	290% 23mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	348% 1460mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	NA	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	286% 2000mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	63.2% 2150mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	224% 24.6mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.56% 21g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 98.7 times more Vitamin B1, 3.6 times more Vitamin B2, 6.6 times more Vitamin B3, 6.3 times more Vitamin B6, 22.7 times more Vitamin B9, more Vitamin C and 10 times more Vitamin E than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, tortilla chips, unsalted, white corn have similar amounts of Vitamin B5 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 kg.

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

• Dried Sunflower Seed Kernels have 3.4 times more Copper, 2.3 times more Iron, 2.2 times more Magnesium, 3.3 times more Phosphorus, 3 times more Potassium, 7.9 times more Selenium and 2 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 2.2 times more Calcium and 1.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 2.2 times more Fat, 1.8 times more Saturated Fat, 2.6 times more Omega 6, 2.6 times more Sugars, 1.6 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 18.3 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, tortilla chips, unsalted, white corn have similar amounts of Energy per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.