Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Snacks, potato chips, made from dried potatoes, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	93% 2685kcal	78.5% 2277kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	122% 119g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	226% 294g	130g per day for Men 19-50 years
Sugars	19.5% 14g	3.94% 2.86g	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	0% 0g	1% 0.73g	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	% 3.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 1.77g	g per day for Men 19-50 years
Fiber	127% 48g	38% 14.5g	38g per day for Men 19-50 years
Protein	162% 91g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	75.3% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	144% 1.87mg	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	265% 1061μg	30.6% 122μg	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	5.54% 5mg	60.5% 54.4mg	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	1099% 165mg	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	27.2% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	39.5% 395mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	77% 0.69mg	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	243% 19.4mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	71% 1.64mg	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	738% 5166mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	101% 3447mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	136% 2041mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, potato chips, made from dried potatoes, reduced fat per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Snacks, potato chips, made from dried potatoes, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• 1 pound of Oil Roasted Sunflower Seeds has 1.5 times more Vitamin B1, 18.7 times more Vitamin B2, 8.4 times more Vitamin B5, 1.9 times more Vitamin B6, 8.7 times more Vitamin B9 and 16.7 times more Vitamin E than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 1 lb of Snacks, potato chips, made from dried potatoes, reduced fat contains 10.9 times more Vitamin C and 2.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, potato chips, made from dried potatoes, reduced fat provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin B2
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• 1 pound of Oil Roasted Sunflower Seeds has 3 times more Calcium, 11.8 times more Copper, 3.9 times more Iron, 2.8 times more Magnesium, 5.8 times more Manganese, 8.8 times more Phosphorus, 27 times more Selenium and 7.4 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 1 lb of Snacks, potato chips, made from dried potatoes, reduced fat contains 1.6 times more Potassium and 150 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2 times more Fat, 1.9 times more Omega 3, 2.8 times more Omega 6, 4.9 times more Sugars, 3.3 times more Fiber and 4.4 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 1 lb of Snacks, potato chips, made from dried potatoes, reduced fat contains 2.8 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, potato chips, made from dried potatoes, reduced fat offer comparable quantities of Energy and Saturated Fat per one pound.