Comparing Nutrients in 1 kilogram Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Sunflower Seeds	Recommended Dietary Allowance
Energy	178% 5170kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	307% 298g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	1394% 22.3g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	446% 580g	154% 200g	130g per day for Men 19-50 years
Sugars	134% 98g	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	287% 109g	226% 86g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	108% 970μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.7mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	344% 17mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	408% 5.3mg	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	218% 870μg	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	134% 121mg	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	544% 81.6mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	371% 445μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Sunflower Seeds	Recommended Dietary Allowance
Calcium	79% 790mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	205% 16.4mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	524% 12mg	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	283% 1980mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	372% 12660mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS vs Sunflower Seeds:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have 32.3 times more Vitamin A, 1.5 times more Vitamin B5, 8.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Vitamin B1, 2.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 4.3 times more Vitamin E than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS 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, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS vs Sunflower Seeds:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have 2 times more Potassium and 27.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Copper, 3.2 times more Iron, 3.8 times more Magnesium, 1.6 times more Manganese, 3.3 times more Phosphorus, 16.6 times more Selenium and 4.3 times more Zinc than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have 37.2 times more Omega 3, 2.9 times more Carbohydrate, 3.7 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 2.4 times more Saturated Fat, 4.9 times more Omega 6 and 5 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 kg.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.