Comparing Nutrients in 1 pound Snack, potato chips, made from dried potatoes, plain VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snack, potato chips, made from dried potatoes, plain	Sunflower Seeds	Recommended Dietary Allowance
Energy	85.2% 2472kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	165% 160g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	123% 39.2g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	412% 70g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	69.8% 91g	130g per day for Men 19-50 years
Sugars	4.75% 3.45g	16.4% 12g	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	1.06% 0.77g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 1.95g	% 11.3g	g per day for Men 19-50 years
Fiber	34.6% 13g	103% 39g	38g per day for Men 19-50 years
Protein	37.4% 21g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Snack, potato chips, made from dried potatoes, plain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.2% 12mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	469% 6.1mg	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	21.5% 86μg	257% 1030μg	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	6.05% 5.44mg	7.06% 6.35mg	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	415% 62.2mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.2% 32.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, potato chips, made from dried potatoes, plain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.7% 77mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	907% 8.16mg	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	45.4% 3.63mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	385% 8.85mg	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	71.3% 499mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	85% 2889mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snack, potato chips, made from dried potatoes, plain vs Sunflower Seeds:

• Snack, potato chips, made from dried potatoes, plain have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7 times more Vitamin B1, 5.1 times more Vitamin B2, 3.1 times more Vitamin B3, 1.9 times more Vitamin B5, 2.7 times more Vitamin B6, 11.9 times more Vitamin B9 and 2.6 times more Vitamin E than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 1 lb.
• Both Snack, potato chips, made from dried potatoes, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snack, potato chips, made from dried potatoes, plain vs Sunflower Seeds:

• Snack, potato chips, made from dried potatoes, plain have 58.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 13.2 times more Copper, 6.6 times more Iron, 8.1 times more Magnesium, 7.5 times more Manganese, 6 times more Phosphorus, 132.5 times more Selenium and 8.6 times more Zinc than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snack, potato chips, made from dried potatoes, plain have 1.9 times more Saturated Fat and 2.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Fat, 1.5 times more Omega 6, 3.4 times more Sugars, 3 times more Fiber and 4.5 times more Protein than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 3 per 1 lb.
• Both Snack, potato chips, made from dried potatoes, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.