Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	97% 2808kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	138% 134g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	118% 38g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	310% 52.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	223% 290g	130g per day for Men 19-50 years
Sugars	NA	5.76% 4.17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.17g	g per day for Men 19-50 years
Fiber	137% 52g	41.8% 16g	38g per day for Men 19-50 years
Protein	139% 78g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.8% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	161% 2.1mg	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	270% 1080μg	39.7% 159μg	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	162% 146mg	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	NA	152% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	108% 130μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	26% 259mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	100% 0.9mg	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	386% 31mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	76.7% 322mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	54.4% 1.25mg	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	750% 5253mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	105% 3565mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	61% 916mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.26% 9.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, plantain chips, salted per 1 lb

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

Lets compare vitamin content per 1 pound of Toasted Sunflower Seeds vs Snacks, plantain chips, salted:

• 1 pound of Toasted Sunflower Seeds has 5 times more Vitamin B1, 7.1 times more Vitamin B2, 5.2 times more Vitamin B3, 6.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.8 times more Vitamin B9 than Snacks, plantain chips, salted.
• While 1 lb of Snacks, plantain chips, salted contains more Vitamin A and 22.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Toasted Sunflower Seeds vs Snacks, plantain chips, salted:

• 1 pound of Toasted Sunflower Seeds has 6.3 times more Calcium, 9.3 times more Copper, 7 times more Iron, 1.8 times more Magnesium, 7.7 times more Manganese, 14.8 times more Phosphorus and 14.3 times more Zinc than Snacks, plantain chips, salted.
• While 1 lb of Snacks, plantain chips, salted contains 1.6 times more Potassium and 67.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Snacks, plantain chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.9 times more Fat, 3.2 times more Omega 6, 3.3 times more Fiber and 7.5 times more Protein than Snacks, plantain chips, salted.
• While 1 lb of Snacks, plantain chips, salted contains 1.4 times more Saturated Fat and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, plantain chips, salted offer comparable quantities of Energy and Omega 3 per one pound.