Comparing Nutrients in 1 pound Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	76.8% 2227kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	30.7% 9.82g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	171% 29g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	84% 109g	130g per day for Men 19-50 years
Sugars	45% 32.7g	17% 12.4g	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	0.81% 0.59g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 31.3g	NA	g per day for Men 19-50 years
Fiber	105% 40g	132% 50.3g	38g per day for Men 19-50 years
Protein	64.4% 36g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.5% 9.53mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.1mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	281% 3.65mg	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	28.3% 113μg	269% 1075μg	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	0% 0mg	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	213% 32mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.07% 91mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	922% 8.3mg	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	99% 7.9mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	258% 5.94mg	416% 9.57mg	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	144% 1007mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	101% 55.3μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	128% 1919mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.25% 9.25g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Roasted Sunflower Seeds:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 1.3 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 12.3 times more Vitamin B2, 3.4 times more Vitamin B3, 7.8 times more Vitamin B5, 4 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin E than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 lb.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Roasted Sunflower Seeds:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 141 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Calcium, 8.1 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 5.2 times more Phosphorus, 3.7 times more Potassium, 6.5 times more Selenium and 3.2 times more Zinc than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.

Comparison of macro-nutrients per 1 pound:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 1.3 times more Omega 3, 2.8 times more Carbohydrate and 2.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat, 2.4 times more Saturated Fat, 5.1 times more Omega 6, 1.3 times more Fiber and 2.4 times more Protein than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 lb.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.