Comparing Nutrients in 1 kilogram Snacks, plantain chips, salted VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, plantain chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	183% 5310kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	261% 83.4g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	683% 116g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	491% 638g	154% 200g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	36% 26g	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	% 9.2g	% 25g	g per day for Men 19-50 years
Fiber	92% 35g	226% 86g	38g per day for Men 19-50 years
Protein	40.7% 23g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	76.7% 690μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	354% 4.6mg	1035% 13.5mg	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	87.5% 350μg	568% 2270μg	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	357% 321mg	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	336% 50.4mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	238% 286μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	2000% 18mg	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	121% 9.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	848% 19.5mg	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	111% 780mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	231% 7860mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	135% 2020mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.56% 21g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, plantain chips, salted vs Sunflower Seeds:

• Snacks, plantain chips, salted have 23 times more Vitamin A, 22.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.8 times more Vitamin B1, 8.9 times more Vitamin B2, 10.4 times more Vitamin B3, 2.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 7 times more Vitamin E than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 kg.
• Both Snacks, plantain chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, plantain chips, salted vs Sunflower Seeds:

• Snacks, plantain chips, salted have 1.2 times more Potassium and 22.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 9.1 times more Copper, 5.4 times more Iron, 4.6 times more Magnesium, 7.1 times more Manganese, 8.5 times more Phosphorus, 132.5 times more Selenium and 13.5 times more Zinc than Snacks, plantain chips, salted.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, plantain chips, salted have 1.9 times more Saturated Fat, 1.3 times more Omega 3 and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 2 times more Omega 6, 2.8 times more Sugars, 2.5 times more Fiber and 9.1 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Snacks, plantain chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.