Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, banana chips	Recommended Dietary Allowance
Energy	201% 5820kcal	179% 5190kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	346% 336g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	905% 290g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	36.5% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	449% 584g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	487% 353g	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	NA	NA	g per day for Men 19-50 years
Fiber	292% 111g	203% 77g	38g per day for Men 19-50 years
Protein	345% 193g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	200% 2.6mg	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	593% 2370μg	35% 140μg	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	70% 63mg	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	1740% 261mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, banana chips	Recommended Dietary Allowance
Calcium	70% 700mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	228% 2.05mg	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	475% 38mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	181% 760mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	678% 15.6mg	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	1650% 11550mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	158% 5360mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Snacks, banana chips per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Snacks, banana chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Snacks, banana chips:

• 1 kilogram of Roasted Sunflower Seeds has 1.2 times more Vitamin B1, 14.5 times more Vitamin B2, 9.9 times more Vitamin B3, 11.4 times more Vitamin B5, 3.1 times more Vitamin B6, 16.9 times more Vitamin B9, 108.8 times more Vitamin E and 2.1 times more Vitamin K than Snacks, banana chips.
• While 1 kg of Snacks, banana chips contains 4.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Snacks, banana chips have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, banana chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Snacks, banana chips:

• 1 kilogram of Roasted Sunflower Seeds has 3.9 times more Calcium, 8.9 times more Copper, 3 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 20.6 times more Phosphorus, 1.6 times more Potassium, 52.9 times more Selenium and 7.1 times more Zinc than Snacks, banana chips.
• 1 kilogram of Snacks, banana chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.5 times more Fat, 6.9 times more Omega 3, 52.9 times more Omega 6, 1.4 times more Fiber and 8.4 times more Protein than Snacks, banana chips.
• While 1 kg of Snacks, banana chips contains 5.6 times more Saturated Fat, 2.4 times more Carbohydrate and 12.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, banana chips offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Snacks, banana chips provide inadequate amounts of Omega 3