Comparing Nutrients in 1 kilogram Sunflower Seeds VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%

Macro Nutrients

	Sunflower Seeds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	201% 5840kcal	178% 5170kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	307% 298g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	59% 19g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	1394% 22.3g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	276% 47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	446% 580g	130g per day for Men 19-50 years
Sugars	36% 26g	134% 98g	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	287% 109g	38g per day for Men 19-50 years
Protein	371% 208g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	189% 2.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	344% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	408% 5.3mg	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	218% 870μg	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	134% 121mg	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	544% 81.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	371% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	78% 780mg	79% 790mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	481% 4.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	524% 12mg	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	283% 1980mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	372% 12660mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	1.23% 45.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Dried Sunflower Seed Kernels have 6.5 times more Vitamin B1, 2.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 4.3 times more Vitamin E than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 32.3 times more Vitamin A, 1.5 times more Vitamin B5, 8.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• Dried Sunflower Seed Kernels have 4.2 times more Copper, 3.2 times more Iron, 3.8 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 16.6 times more Selenium and 4.3 times more Zinc than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 2 times more Potassium and 27.3 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.7 times more Fat, 2.4 times more Saturated Fat, 4.9 times more Omega 6 and 5 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• While Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 37.2 times more Omega 3, 2.9 times more Carbohydrate, 3.7 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have similar amounts of Energy per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.