Comparing Nutrients in 1 kilogram Snacks, yucca (cassava) chips, salted VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, yucca (cassava) chips, salted	1%	45%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, yucca (cassava) chips, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	178% 5150kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	267% 259g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	163% 52g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	400% 68g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	533% 692g	185% 241g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	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	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	NA	g per day for Men 19-50 years
Fiber	97% 37g	292% 111g	38g per day for Men 19-50 years
Protein	24% 13.4g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Snacks, yucca (cassava) chips, salted	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	41.7% 0.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	178% 8.9mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	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	NA	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	185% 28mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, yucca (cassava) chips, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52% 520mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	90% 7.2mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	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	141% 990mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	255% 8680mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	77.3% 8.5mg	481% 53mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, yucca (cassava) chips, salted vs Roasted Sunflower Seeds:

• Snacks, yucca (cassava) chips, salted have 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B1, 9.1 times more Vitamin B2, 5.9 times more Vitamin B3, 7.9 times more Vitamin B5, 6.2 times more Vitamin B6 and 9.4 times more Vitamin E than Snacks, yucca (cassava) chips, salted.

Comparing minerals per 1 kilogram for Snacks, yucca (cassava) chips, salted vs Roasted Sunflower Seeds:

• Snacks, yucca (cassava) chips, salted have 98.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 15.9 times more Copper, 5.3 times more Iron, 2.8 times more Magnesium, 7.5 times more Manganese, 11.7 times more Phosphorus, 16.2 times more Selenium and 6.2 times more Zinc than Snacks, yucca (cassava) chips, salted.
• Both Snacks, yucca (cassava) chips, salted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, yucca (cassava) chips, salted have 1.7 times more Saturated Fat, 2.9 times more Carbohydrate and 1.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 4.8 times more Omega 6, 3 times more Fiber and 14.4 times more Protein than Snacks, yucca (cassava) chips, salted.
• Both Snacks, yucca (cassava) chips, salted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Omega 3 per 1 kg.
• Both Snacks, yucca (cassava) chips, salted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.