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

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, plantain chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	83% 2409kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	138% 134g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	118% 38g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	310% 52.7g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	69.8% 91g	130g per day for Men 19-50 years
Sugars	5.76% 4.17g	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	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	% 4.17g	% 11.3g	g per day for Men 19-50 years
Fiber	41.8% 16g	103% 39g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	34.8% 313μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	39.7% 159μg	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	162% 146mg	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	152% 23mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 130μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	55% 4.4mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	76.7% 322mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	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	50.5% 354mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	105% 3565mg	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	61% 916mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	0.26% 9.5g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Snacks, plantain chips, salted have 23 times more Vitamin A, 22.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.8 times more Vitamin B1, 8.9 times more Vitamin B2, 10.4 times more Vitamin B3, 2.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 7 times more Vitamin E than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 lb.
• Both Snacks, plantain chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Snacks, plantain chips, salted have 1.2 times more Potassium and 22.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 9.1 times more Copper, 5.4 times more Iron, 4.6 times more Magnesium, 7.1 times more Manganese, 8.5 times more Phosphorus, 132.5 times more Selenium and 13.5 times more Zinc than Snacks, plantain chips, salted.

Comparison of macro-nutrients per 1 pound:

• Snacks, plantain chips, salted have 1.9 times more Saturated Fat, 1.3 times more Omega 3 and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 2 times more Omega 6, 2.8 times more Sugars, 2.5 times more Fiber and 9.1 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 1 lb.
• Both Snacks, plantain chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.