Comparing Nutrients in 1 kilogram Snacks, potato sticks VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, potato sticks	Sunflower Seeds	Recommended Dietary Allowance
Energy	180% 5220kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	355% 344g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	278% 88.8g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	43.8% 0.7g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1047% 178g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	410% 533g	154% 200g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	NA	% 25g	g per day for Men 19-50 years
Fiber	89.5% 34g	226% 86g	38g per day for Men 19-50 years
Protein	120% 67g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.6% 4.03mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	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	100% 400μg	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	526% 473mg	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	607% 91mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	184% 221μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 180mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	284% 22.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	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	246% 1720mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	364% 12370mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	147% 81μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	422% 6330mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	455% 50mg	11mg per day for Men 19-50 years
Water	0.59% 22g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, potato sticks vs Sunflower Seeds:

• Snacks, potato sticks have 33.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B5, 4.2 times more Vitamin B6, 5.7 times more Vitamin B9 and 3.9 times more Vitamin E than Snacks, potato sticks.
• Both Snacks, potato sticks as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, potato sticks vs Sunflower Seeds:

• Snacks, potato sticks have 1.9 times more Potassium and 70.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 5.7 times more Copper, 2.3 times more Iron, 5.1 times more Magnesium, 4.6 times more Manganese, 3.8 times more Phosphorus, 6.5 times more Selenium and 5.1 times more Zinc than Snacks, potato sticks.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, potato sticks have 2 times more Saturated Fat and 2.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Fat, 1.3 times more Omega 6, 11.9 times more Sugars, 2.5 times more Fiber and 3.1 times more Protein than Snacks, potato sticks.
• Both Snacks, potato sticks and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 1 kg.
• Both Snacks, potato sticks as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.