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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, pita chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	71.5% 2073kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	69.8% 91g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	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	8.45% 6.12g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	103% 39g	38g per day for Men 19-50 years
Protein	95% 53.5g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	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	212% 2.54mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	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	153% 612μg	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	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	210% 31.4mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.7% 77mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	907% 8.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.011% 0.45μg	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	260% 21mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	40% 168mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	129% 2.98mg	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	80.4% 562mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	273% 150μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	258% 3874mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Snacks, pita chips, salted have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 2.3 times more Vitamin B5, 12.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin E than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Snacks, pita chips, salted 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 Snacks, pita chips, salted vs Sunflower Seeds:

• Snacks, pita chips, salted have 94.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.6 times more Calcium, 12.8 times more Copper, 8.8 times more Magnesium, 3 times more Manganese, 5.3 times more Phosphorus, 5 times more Potassium, 1.6 times more Selenium and 5.2 times more Zinc than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Dried Sunflower Seed Kernels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, pita chips, salted have 1.7 times more Omega 3, 3.4 times more Carbohydrate and 1.8 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Fat, 3.3 times more Saturated Fat, 11.4 times more Omega 6, 2.3 times more Fiber and 1.8 times more Protein than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.