Comparing Nutrients in 1 kilogram Snacks, tortilla chips, ranch-flavor VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	173% 5010kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	254% 246g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	111% 35.4g	163% 52g	32g per day for Men 19-50 years
Omega 3	147% 2.35g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	776% 132g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 627g	185% 241g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	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	4.7% 3.4g	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	% 4.4g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	105% 40g	292% 111g	38g per day for Men 19-50 years
Protein	128% 72g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	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	NA	593% 2370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	134% 1340mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	173% 14mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	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	360% 2520mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	76% 2590mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	346% 5190mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, tortilla chips, ranch-flavor vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Vitamin B1, 4.1 times more Vitamin B2, 5.4 times more Vitamin B3, 11.7 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C and 1.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.

Comparing minerals per 1 kilogram for Snacks, tortilla chips, ranch-flavor vs Roasted Sunflower Seeds:

• Snacks, tortilla chips, ranch-flavor have 1.9 times more Calcium and 173 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 18.1 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 5.8 times more Manganese, 4.6 times more Phosphorus, 3.3 times more Potassium, 10.9 times more Selenium and 3.7 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, tortilla chips, ranch-flavor have 3.4 times more Omega 3 and 2.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 1.5 times more Saturated Fat, 2.5 times more Omega 6, 2.8 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Sugars per 1 kg.
• Both Snacks, tortilla chips, ranch-flavor as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.