Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Snacks, potato chips, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, potato chips, reduced fat	6%	39%	55%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Energy	201% 5820kcal	162% 4710kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	214% 208g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	130% 41.6g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	632% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	515% 669g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	3.03% 2.2g	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	155% 59g	38g per day for Men 19-50 years
Protein	345% 193g	127% 71g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	54.2% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	516% 6.7mg	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	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	286% 257mg	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	365% 54.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, potato chips, reduced fat	Recommended Dietary Allowance
Calcium	70% 700mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	667% 6mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	212% 890mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	191% 4.4mg	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	276% 1930mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	513% 17440mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Snacks, potato chips, reduced fat per 1 kg

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

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

• 1 kilogram of Roasted Sunflower Seeds has 26 times more Vitamin B5, 8.8 times more Vitamin B9 and 4.8 times more Vitamin E than Snacks, potato chips, reduced fat.
• While 1 kg of Snacks, potato chips, reduced fat contains 2 times more Vitamin B1, 18.4 times more Vitamin C and 4.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, potato chips, reduced fat provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, potato chips, reduced fat 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, potato chips, reduced fat:

• 1 kilogram of Roasted Sunflower Seeds has 3.3 times more Calcium, 3.1 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 4.8 times more Manganese, 6 times more Phosphorus, 9.8 times more Selenium and 75.6 times more Zinc than Snacks, potato chips, reduced fat.
• While 1 kg of Snacks, potato chips, reduced fat contains 2.1 times more Potassium and 190.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Snacks, potato chips, reduced fat lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.2 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat, 3 times more Omega 6, 12.4 times more Sugars, 1.9 times more Fiber and 2.7 times more Protein than Snacks, potato chips, reduced fat.
• While 1 kg of Snacks, potato chips, reduced fat contains 2.8 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.