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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Snacks, banana chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	200% 2.6mg	618% 8.04mg	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	35% 140μg	593% 2370μg	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	70% 63mg	15.6% 14mg	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	16% 2.4mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Snacks, banana chips have 4.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Snacks, banana chips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Snacks, banana chips as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Roasted Sunflower Seed Kernels no Salt contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, banana chips have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Snacks, banana chips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 kg.
• Both Snacks, banana chips as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.