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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, potato chips, plain, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	183% 5320kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	350% 340g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	106% 34g	163% 52g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	465% 79g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	414% 538g	185% 241g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	292% 111g	38g per day for Men 19-50 years
Protein	114% 64g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	178% 2.13mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.7% 0.88mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.6mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.56mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	408% 5.3mg	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	72.5% 290μg	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	240% 216mg	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	697% 105mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	184% 221μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	15.3% 613μg	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	160% 13mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	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	219% 1530mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	352% 11960mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	351% 5270mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.32% 12g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, plain, salted have 2 times more Vitamin B1, 15.4 times more Vitamin C and 8.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B2, 1.5 times more Vitamin B3, 7.4 times more Vitamin B5, 1.5 times more Vitamin B6, 8.2 times more Vitamin B9 and 2.5 times more Vitamin E than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted 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, potato chips, plain, salted vs Roasted Sunflower Seeds:

• Snacks, potato chips, plain, salted have 1.4 times more Potassium and 175.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Calcium, 7.8 times more Copper, 3 times more Iron, 2 times more Magnesium, 4.9 times more Manganese, 7.5 times more Phosphorus, 31.7 times more Selenium and 4.9 times more Zinc than Snacks, potato chips, plain, salted.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, potato chips, plain, salted have 5.2 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 1.5 times more Saturated Fat, 4.1 times more Omega 6, 8.3 times more Sugars, 3.6 times more Fiber and 3 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 kg.
• Both Snacks, potato chips, plain, salted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.