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

Macros Ratio

	Protein	Fat	Carbs
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snack, potato chips, made from dried potatoes, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	85.2% 2472kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	165% 160g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	123% 39.2g	100% 32g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	412% 70g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	80% 104g	130g per day for Men 19-50 years
Sugars	4.75% 3.45g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 1.95g	% 10.8g	g per day for Men 19-50 years
Fiber	34.6% 13g	127% 48g	38g per day for Men 19-50 years
Protein	37.4% 21g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Snack, potato chips, made from dried potatoes, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.2% 12mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.2% 32.7μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, potato chips, made from dried potatoes, plain	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.7% 77mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	51.3% 1.18mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	85% 2889mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.29% 10.8g	0.19% 7g	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 Oil Roasted Sunflower Seeds:

• Snack, potato chips, made from dried potatoes, plain have 2.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 4 times more Vitamin B2, 1.6 times more Vitamin B3, 11.7 times more Vitamin B5, 1.6 times more Vitamin B6, 12.3 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 Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 1 lb.
• Both Snack, potato chips, made from dried potatoes, plain as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Snack, potato chips, made from dried potatoes, plain have 1.3 times more Potassium and 176.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Calcium, 13.3 times more Copper, 5.4 times more Iron, 3.2 times more Magnesium, 8 times more Manganese, 10.4 times more Phosphorus, 195.5 times more Selenium and 9 times more Zinc than Snack, potato chips, made from dried potatoes, plain.

Comparison of macro-nutrients per 1 pound:

• Snack, potato chips, made from dried potatoes, plain have 1.2 times more Saturated Fat and 2.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Fat, 1.5 times more Omega 3, 2.2 times more Omega 6, 4.1 times more Sugars, 3.7 times more Fiber and 4.3 times more Protein than Snack, potato chips, made from dried potatoes, plain.
• Both Snack, potato chips, made from dried potatoes, plain and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 1 lb.
• Both Snack, potato chips, made from dried potatoes, plain as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.