Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Snacks, tortilla chips, plain, white corn, salted

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Energy	91% 2640kcal	74% 2141kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	97% 94g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	40% 12.8g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	65.5% 1.05g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	281% 47.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	236% 307g	130g per day for Men 19-50 years
Sugars	17% 12.4g	4.9% 3.54g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.54g	g per day for Men 19-50 years
Fiber	132% 50.3g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	157% 87.7g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	23.8% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	62.5% 0.81mg	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	269% 1075μg	13.6% 54.4μg	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	789% 118mg	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	79% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, tortilla chips, plain, white corn, salted	Recommended Dietary Allowance
Calcium	31.8% 318mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.9% 235μg	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	215% 17.2mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	76.5% 1.76mg	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	748% 5239mg	146% 1021mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	99% 1488mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Snacks, tortilla chips, plain, white corn, salted per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Sunflower Seeds versus 1 lb of Snacks, tortilla chips, plain, white corn, salted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Roasted Sunflower Seeds has 3.5 times more Vitamin B2, 8.4 times more Vitamin B3, 23.7 times more Vitamin B5, 4.5 times more Vitamin B6, 19.8 times more Vitamin B9 and 7.4 times more Vitamin E than Snacks, tortilla chips, plain, white corn, salted.
• While 1 lb of Snacks, tortilla chips, plain, white corn, salted contains 1.3 times more Vitamin B1, more Vitamin B12 and 7.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, tortilla chips, plain, white corn, salted have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Roasted Sunflower Seeds has 18.9 times more Copper, 2.5 times more Iron, 1.5 times more Magnesium, 5.4 times more Manganese, 5.1 times more Phosphorus, 4.7 times more Potassium, 18 times more Selenium and 3.8 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.
• While 1 lb of Snacks, tortilla chips, plain, white corn, salted contains 1.5 times more Calcium and 109.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.2 times more Energy, 2.4 times more Fat, 1.9 times more Saturated Fat, 3.1 times more Omega 6, 3.5 times more Sugars, 2.1 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• While 1 lb of Snacks, tortilla chips, plain, white corn, salted contains 3.3 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.