Comparing Nutrients in 1 pound Sunflower Seeds VS Snacks, potato chips, made from dried potatoes (preformed), multigrain

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%

Macro Nutrients

	Sunflower Seeds	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Energy	91% 2649kcal	79% 2291kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	116% 112g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	89.4% 28.6g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	282% 48g	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	228% 296g	130g per day for Men 19-50 years
Sugars	16.4% 12g	25.5% 18.5g	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	2.5% 1.8g	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	% 1.68g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 11.7g	g per day for Men 19-50 years
Fiber	103% 39g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	168% 94g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, potato chips, made from dried potatoes (preformed), multigrain	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	72.5% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	54.7% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	88% 1.14mg	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	18% 72.6μg	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	3.53% 3.18mg	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	275% 41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Recommended Dietary Allowance
Calcium	35.4% 354mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	71% 0.64mg	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	48% 3.86mg	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	150% 3.45mg	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	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	165% 2468mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• Dried Sunflower Seed Kernels have 11.2 times more Vitamin B1, 4.2 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B5, 5.3 times more Vitamin B6, 14.2 times more Vitamin B9, 2 times more Vitamin C and 3.9 times more Vitamin E than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Snacks, potato chips, made from dried potatoes (preformed), multigrain:

• Dried Sunflower Seed Kernels have 3 times more Calcium, 12.8 times more Copper, 6.2 times more Iron, 8.1 times more Magnesium, 2.6 times more Manganese, 5.2 times more Phosphorus, 2 times more Potassium, 6.3 times more Selenium and 5.5 times more Zinc than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 60.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.1 times more Fat, 1.4 times more Omega 3, 2.2 times more Omega 6, 3.2 times more Fiber and 3.9 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• While Snacks, potato chips, made from dried potatoes (preformed), multigrain contain 1.4 times more Saturated Fat, 3.3 times more Carbohydrate and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato chips, made from dried potatoes (preformed), multigrain have similar amounts of Energy per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, made from dried potatoes (preformed), multigrain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.