Comparing Nutrients in 1 pound Sunflower Seeds VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Sunflower Seeds	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	91% 2649kcal	85.2% 2472kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	165% 160g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	412% 70g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	193% 251g	130g per day for Men 19-50 years
Sugars	16.4% 12g	4.75% 3.45g	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	1.06% 0.77g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 1.95g	g per day for Men 19-50 years
Fiber	103% 39g	34.6% 13g	38g per day for Men 19-50 years
Protein	168% 94g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	75.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	172% 2.24mg	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	257% 1030μg	21.5% 86μg	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	7.06% 6.35mg	6.05% 5.44mg	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	1064% 160mg	415% 62.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.2% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	35.4% 354mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	68.5% 0.62mg	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	298% 24mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	51.3% 1.18mg	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	428% 2994mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	85% 2889mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.29% 10.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Snack, potato chips, made from dried potatoes, plain:

• Dried Sunflower Seed Kernels have 7 times more Vitamin B1, 5.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 11.9 times more Vitamin B9 and 2.6 times more Vitamin E than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin C per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Snack, potato chips, made from dried potatoes, plain:

• Dried Sunflower Seed Kernels have 4.6 times more Calcium, 13.2 times more Copper, 6.6 times more Iron, 8.1 times more Magnesium, 7.5 times more Manganese, 6 times more Phosphorus, 132.5 times more Selenium and 8.6 times more Zinc than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 58.8 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, potato chips, made from dried potatoes, plain have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.5 times more Fat, 1.5 times more Omega 6, 3.4 times more Sugars, 3 times more Fiber and 4.5 times more Protein than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 1.9 times more Saturated Fat and 2.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snack, potato chips, made from dried potatoes, plain have similar amounts of Energy and Omega 3 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.