Comparing Nutrients in 1 pound Fat Free Potato Chips VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fat Free Potato Chips	10%	1%	89%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fat Free Potato Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	59.3% 1719kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	84% 109g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	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	NA	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	132% 50.3g	38g per day for Men 19-50 years
Protein	78% 43.7g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Fat Free Potato Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	408% 4.9mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	183% 29.2mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	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	51% 204μg	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	47% 42mg	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	1.2% 0.18mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.4% 41.3μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fat Free Potato Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	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	202% 16mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	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	108% 757mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	217% 7384mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fat Free Potato Chips vs Roasted Sunflower Seeds:

• Salted Fat Free Potato Chips have 10.2 times more Vitamin B1, 6.6 times more Vitamin C and 3.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B2, 5.3 times more Vitamin B9 and 652.5 times more Vitamin E than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Salted Fat Free Potato Chips 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 Fat Free Potato Chips vs Roasted Sunflower Seeds:

• Salted Fat Free Potato Chips have 1.9 times more Potassium and 214.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Calcium, 10.5 times more Copper, 1.8 times more Magnesium, 6.9 times more Phosphorus, 9.8 times more Selenium and 7.1 times more Zinc than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Salted Fat Free Potato Chips have 3.5 times more Carbohydrate and 1.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 83 times more Fat, 34.8 times more Saturated Fat, 163.9 times more Omega 6, 1.5 times more Fiber and 2 times more Protein than Salted Fat Free Potato Chips.
• Both Salted Fat Free Potato Chips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 lb.
• Both Salted Fat Free Potato Chips as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.