Comparing Nutrients in 1 pound Sunflower Seeds VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Sunflower Seeds	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	91% 2649kcal	76.8% 2227kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	30.7% 9.82g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	171% 29g	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	235% 305g	130g per day for Men 19-50 years
Sugars	16.4% 12g	45% 32.7g	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	0.81% 0.59g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 31.3g	g per day for Men 19-50 years
Fiber	103% 39g	105% 40g	38g per day for Men 19-50 years
Protein	168% 94g	64.4% 36g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	81.6% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	69.8% 0.91mg	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	28.3% 113μg	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	0% 0mg	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	213% 32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	35.4% 354mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	114% 1.03mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	258% 5.94mg	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	144% 1007mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	101% 55.3μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	128% 1919mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.25% 9.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Dried Sunflower Seed Kernels have 10.6 times more Vitamin B1, 17.8 times more Vitamin B2, 4 times more Vitamin B3, 1.3 times more Vitamin B5, 6.7 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C and 5 times more Vitamin E than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Dried Sunflower Seed Kernels have 3.9 times more Calcium, 7.9 times more Copper, 3 times more Iron, 4.3 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 2.8 times more Potassium, 4.3 times more Selenium and 3 times more Zinc than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 47 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.4 times more Fat, 2.1 times more Saturated Fat, 3.6 times more Omega 6 and 2.6 times more Protein than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 1.6 times more Omega 3, 3.4 times more Carbohydrate and 2.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have similar amounts of Energy and Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.