Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	93% 2685kcal	84% 2431kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	155% 49.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	54% 0.86g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	320% 54.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	185% 240g	130g per day for Men 19-50 years
Sugars	19.5% 14g	1.38% 1g	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	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	162% 91g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, potato chips, plain, unsalted	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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	108% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	36.5% 1.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	230% 3mg	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	51% 204μg	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	157% 141mg	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	275% 41.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	83.5% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	39.5% 395mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	154% 1.4mg	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	92% 7.4mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	72.4% 304mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	86.8% 2mg	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	107% 748mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	170% 5783mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	67% 36.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.23% 8.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Snacks, potato chips, plain, unsalted:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 17.3 times more Vitamin B5, 5.2 times more Vitamin B9 and 4 times more Vitamin E than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 28.3 times more Vitamin C and 7.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, potato chips, plain, unsalted have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Snacks, potato chips, plain, unsalted:

• Oil Roasted Sunflower Seed Kernels have 3.6 times more Calcium, 5.9 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 4.7 times more Manganese, 6.9 times more Phosphorus, 9.7 times more Selenium and 4.8 times more Zinc than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 2.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Fat, 2.9 times more Omega 6, 14.1 times more Sugars, 2.2 times more Fiber and 2.9 times more Protein than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.6 times more Saturated Fat, 2.3 times more Omega 3 and 2.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, potato chips, plain, unsalted have similar amounts of Energy per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.