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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	173% 5010kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	254% 246g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	111% 35.4g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	147% 2.35g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	776% 132g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	483% 627g	176% 229g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 23.7g	g per day for Men 19-50 years
Fiber	105% 40g	279% 106g	38g per day for Men 19-50 years
Protein	128% 72g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.3% 13mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	134% 1340mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	2004% 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	173% 14mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	904% 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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	76% 2590mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 6.7 times more Vitamin B1, 4.7 times more Vitamin B2, 3.2 times more Vitamin B3, 11.6 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C and 2.2 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.

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

• Snacks, tortilla chips, ranch-flavor have 1.5 times more Calcium and 173 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 17.9 times more Copper, 3.1 times more Iron, 1.5 times more Magnesium, 5.7 times more Manganese, 4.5 times more Phosphorus, 1.9 times more Potassium, 10.7 times more Selenium and 3.6 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, tortilla chips, ranch-flavor have 2.9 times more Omega 3 and 2.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Fat, 2 times more Saturated Fat, 2.6 times more Omega 6, 2.7 times more Fiber and 2.8 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Sugars per 1 kg.
• Both Snacks, tortilla chips, ranch-flavor as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.