Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	93% 2685kcal	77.7% 2254kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	88.7% 1.4g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	236% 40g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	235% 306g	130g per day for Men 19-50 years
Sugars	19.5% 14g	7.57% 5.5g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 4.04g	g per day for Men 19-50 years
Fiber	127% 48g	56% 21.3g	38g per day for Men 19-50 years
Protein	162% 91g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	70.5% 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	265% 1061μg	25% 100μg	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	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	1099% 165mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	39.5% 395mg	47% 472mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	70.4% 1.6mg	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	152% 1061mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	94% 1406mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Tortilla chips, yellow, plain, salted per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Tortilla chips, yellow, plain, salted:

• 1 pound of Oil Roasted Sunflower Seeds has 2.5 times more Vitamin B1, 6.5 times more Vitamin B2, 2.8 times more Vitamin B3, 16.9 times more Vitamin B5, 3.9 times more Vitamin B6, 10.6 times more Vitamin B9, 12.2 times more Vitamin E and 5.2 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• 1 pound of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Tortilla chips, yellow, plain, salted:

• 1 pound of Oil Roasted Sunflower Seeds has 17.2 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium, 5.8 times more Manganese, 4.9 times more Phosphorus, 2.3 times more Potassium, 9.3 times more Selenium and 3.6 times more Zinc than Tortilla chips, yellow, plain, salted.
• While 1 lb of Tortilla chips, yellow, plain, salted contains 103.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tortilla chips, yellow, plain, salted contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.3 times more Fat, 2.5 times more Saturated Fat, 3.9 times more Omega 6, 2.6 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Tortilla chips, yellow, plain, salted.
• While 1 lb of Tortilla chips, yellow, plain, salted contains 3.9 times more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tortilla chips, yellow, plain, salted offer comparable quantities of Energy per one pound.