Comparing Nutrients in 1 pound Sunflower Seeds VS Snacks, taro chips

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, taro chips	2%	44%	54%

Macro Nutrients

	Sunflower Seeds	Snacks, taro chips	Recommended Dietary Allowance
Energy	91% 2649kcal	78% 2259kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	91% 29g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	342% 58g	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	238% 309g	130g per day for Men 19-50 years
Sugars	16.4% 12g	24% 17.3g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	86% 32.7g	38g per day for Men 19-50 years
Protein	168% 94g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, taro chips	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	153% 2mg	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	22.7% 91μg	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	25% 22.7mg	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	343% 51.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	68% 81.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, taro chips	Recommended Dietary Allowance
Calcium	35.4% 354mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	141% 1.27mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	0.2% 0.005mg	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	85% 594mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	101% 3425mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	15% 8.16μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	103% 1551mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Snacks, taro chips:

• Dried Sunflower Seed Kernels have 8.5 times more Vitamin B1, 12.2 times more Vitamin B2, 16.2 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6, 11.4 times more Vitamin B9 and 3.1 times more Vitamin E than Snacks, taro chips.
• While Snacks, taro chips contain 3.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, taro chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Snacks, taro chips:

• Dried Sunflower Seed Kernels have 1.3 times more Calcium, 6.4 times more Copper, 4.4 times more Iron, 3.9 times more Magnesium, 1950 times more Manganese, 5 times more Phosphorus, 29.4 times more Selenium and 13.2 times more Zinc than Snacks, taro chips.
• While Snacks, taro chips contain 38 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, taro chips have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.1 times more Fat, 1.8 times more Omega 6 and 9 times more Protein than Snacks, taro chips.
• While Snacks, taro chips contain 1.4 times more Saturated Fat, 3.4 times more Carbohydrate and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, taro chips have similar amounts of Energy, Omega 3 and Fiber per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snacks, taro chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.