Comparing Nutrients in 1 pound Sunflower Seeds VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Sunflower Seeds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	91% 2649kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	35% 11g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	311% 4.97g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	236% 40g	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	6.26% 4.54g	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	0.44% 0.32g	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	% 3.86g	g per day for Men 19-50 years
Fiber	103% 39g	63.3% 24g	38g per day for Men 19-50 years
Protein	168% 94g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	74.3% 0.97mg	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	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68% 1.63μg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	35.4% 354mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	264% 2.37mg	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	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	158% 662mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	NA	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	130% 907mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.26% 9.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Snacks, tortilla chips, unsalted, white corn:

• Dried Sunflower Seed Kernels have 98.7 times more Vitamin B1, 3.6 times more Vitamin B2, 6.6 times more Vitamin B3, 6.3 times more Vitamin B6, 22.7 times more Vitamin B9, more Vitamin C and 10 times more Vitamin E than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, tortilla chips, unsalted, white corn have similar amounts of Vitamin B5 per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Snacks, tortilla chips, unsalted, white corn:

• Dried Sunflower Seed Kernels have 3.4 times more Copper, 2.3 times more Iron, 2.2 times more Magnesium, 3.3 times more Phosphorus, 3 times more Potassium, 7.9 times more Selenium and 2 times more Zinc than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 2.2 times more Calcium and 1.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 2.2 times more Fat, 1.8 times more Saturated Fat, 2.6 times more Omega 6, 2.6 times more Sugars, 1.6 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 18.3 times more Omega 3 and 3.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, tortilla chips, unsalted, white corn have similar amounts of Energy per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.