Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Snacks, potato chips, white, restructured, baked

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, potato chips, white, restructured, baked	4%	35%	61%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Energy	201% 5820kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	188% 182g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	82.2% 26.3g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	237% 40.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	549% 714g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	69% 50g	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	126% 48g	38g per day for Men 19-50 years
Protein	345% 193g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, potato chips, white, restructured, baked	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	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	256% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	392% 5.1mg	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	0% 0μg	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	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	1740% 261mg	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, potato chips, white, restructured, baked	Recommended Dietary Allowance
Calcium	70% 700mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	26.4% 1055μg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	391% 2740mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	212% 7210mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	147% 81μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	357% 5360mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Snacks, potato chips, white, restructured, baked:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin B9, more Vitamin C and 12 times more Vitamin E than Snacks, potato chips, white, restructured, baked.
• While Snacks, potato chips, white, restructured, baked contain 3.2 times more Vitamin B1 and 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, potato chips, white, restructured, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Snacks, potato chips, white, restructured, baked:

• Dry Roasted Sunflower Seed Kernels no Salt have 17.6 times more Copper, 4.8 times more Iron, 3 times more Magnesium, 4.2 times more Phosphorus, 9.8 times more Selenium and 11.8 times more Zinc than Snacks, potato chips, white, restructured, baked.
• While Snacks, potato chips, white, restructured, baked contain 1.8 times more Calcium and 178.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, potato chips, white, restructured, baked have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Energy, 2.7 times more Fat, 2 times more Saturated Fat, 8.1 times more Omega 6, 2.3 times more Fiber and 3.9 times more Protein than Snacks, potato chips, white, restructured, baked.
• While Snacks, potato chips, white, restructured, baked contain 2.9 times more Omega 3, 3 times more Carbohydrate and 1.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, potato chips, white, restructured, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.