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

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, plantain chips, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	83% 2409kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	138% 134g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	118% 38g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	310% 52.7g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	84% 109g	130g per day for Men 19-50 years
Sugars	5.76% 4.17g	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	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	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	132% 50.3g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	34.8% 313μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.29mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	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	39.7% 159μg	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	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	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 130μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	55% 4.4mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	76.7% 322mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	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	50.5% 354mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	105% 3565mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	61% 916mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.26% 9.5g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Snacks, plantain chips, salted have more Vitamin A, 22.9 times more Vitamin C and 10.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 6.2 times more Vitamin B2, 8.8 times more Vitamin B3, 6.4 times more Vitamin B5, 1.7 times more Vitamin B6, 6.8 times more Vitamin B9 and 5.2 times more Vitamin E than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Snacks, plantain chips, salted have 67.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Calcium, 9.2 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 7.6 times more Manganese, 14.8 times more Phosphorus, 198.3 times more Selenium and 14.3 times more Zinc than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, plantain chips, salted have 1.6 times more Saturated Fat and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 2.8 times more Omega 6, 3 times more Sugars, 3.2 times more Fiber and 8.5 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Omega 3 per 1 lb.
• Both Snacks, plantain chips, salted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.