Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Taco shells, baked

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Roasted Sunflower Seeds	Taco shells, baked	Recommended Dietary Allowance
Energy	91% 2640kcal	74.5% 2159kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	80.5% 1.3g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	138% 23.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	222% 288g	130g per day for Men 19-50 years
Sugars	17% 12.4g	9.4% 6.8g	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	0.63% 0.45g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 4.54g	g per day for Men 19-50 years
Fiber	132% 50.3g	80% 30.4g	38g per day for Men 19-50 years
Protein	157% 87.7g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	81.6% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	71% 0.92mg	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	78.2% 313μg	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	789% 118mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Taco shells, baked	Recommended Dietary Allowance
Calcium	31.8% 318mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	57% 0.51mg	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	215% 17.2mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	89.6% 376mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	110% 2.54mg	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	151% 1057mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	98% 1470mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.78% 29g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Taco shells, baked:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B2, 3.8 times more Vitamin B3, 4 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C and 37.8 times more Vitamin E than Taco shells, baked.
• While Taco shells, baked contain 2 times more Vitamin B1 and 3.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Taco shells, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Taco shells, baked:

• Dry Roasted Sunflower Seed Kernels no Salt have 16.2 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 3.8 times more Manganese, 5 times more Phosphorus, 3.7 times more Potassium, 16.5 times more Selenium and 3.3 times more Zinc than Taco shells, baked.
• While Taco shells, baked contain 1.4 times more Calcium and 108 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Energy, 2.3 times more Fat, 6.3 times more Omega 6, 1.8 times more Sugars, 1.7 times more Fiber and 3 times more Protein than Taco shells, baked.
• While Taco shells, baked contain 1.4 times more Saturated Fat, 4.1 times more Omega 3 and 2.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Taco shells, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.