Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Snacks, potato chips, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, potato chips, plain, salted	5%	56%	39%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Energy	204% 5920kcal	183% 5320kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	350% 340g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	106% 34g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	465% 79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	414% 538g	130g per day for Men 19-50 years
Sugars	43% 31g	4.55% 3.3g	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	0% 0g	0% 0g	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	% 7.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 3.3g	g per day for Men 19-50 years
Fiber	279% 106g	81.6% 31g	38g per day for Men 19-50 years
Protein	358% 201g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	178% 2.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	67.7% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	298% 47.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	191% 9.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	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	585% 2340μg	72.5% 290μg	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	12.2% 11mg	240% 216mg	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	2422% 363mg	697% 105mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, potato chips, plain, salted	Recommended Dietary Allowance
Calcium	87% 870mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	260% 2.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	15.3% 613μg	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	535% 42.8mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	187% 4.3mg	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	1627% 11390mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	352% 11960mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	351% 5270mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, potato chips, plain, salted per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Snacks, potato chips, plain, salted:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 7.3 times more Vitamin B5, 1.5 times more Vitamin B6, 8.1 times more Vitamin B9 and 3.5 times more Vitamin E than Snacks, potato chips, plain, salted.
• While 1 kg of Snacks, potato chips, plain, salted contains 19.6 times more Vitamin C and 7.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, potato chips, plain, salted provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, potato chips, plain, salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Snacks, potato chips, plain, salted:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.1 times more Calcium, 7.7 times more Copper, 3.3 times more Iron, 2 times more Magnesium, 4.8 times more Manganese, 7.4 times more Phosphorus, 31.3 times more Selenium and 4.8 times more Zinc than Snacks, potato chips, plain, salted.
• While 1 kg of Snacks, potato chips, plain, salted contains 2.5 times more Potassium and 175.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 1.5 times more Fat, 2.1 times more Saturated Fat, 4.3 times more Omega 6, 9.4 times more Sugars, 3.4 times more Fiber and 3.1 times more Protein than Snacks, potato chips, plain, salted.
• While 1 kg of Snacks, potato chips, plain, salted contains 4.4 times more Omega 3 and 2.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, potato chips, plain, salted offer comparable quantities of Energy per one kilogram.