Comparing Nutrients in 1 pound Snacks, potato chips, made from dried potatoes, reduced fat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	78.5% 2277kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	122% 119g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	12% 0.2g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 294g	84% 109g	130g per day for Men 19-50 years
Sugars	3.94% 2.86g	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	1% 0.73g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	NA	g per day for Men 19-50 years
Fiber	38% 14.5g	132% 50.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.76mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	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	30.6% 122μg	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	60.5% 54.4mg	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	66% 9.9mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.2% 32.7μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 132mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	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	63% 5.03mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	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	83.6% 585mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	101% 3447mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	136% 2041mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, potato chips, made from dried potatoes, reduced fat vs Roasted Sunflower Seeds:

• Snacks, potato chips, made from dried potatoes, reduced fat have 2 times more Vitamin B1, 8.6 times more Vitamin C and 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 16.4 times more Vitamin B2, 2 times more Vitamin B3, 8.5 times more Vitamin B5, 2 times more Vitamin B6, 8.8 times more Vitamin B9 and 12 times more Vitamin E than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat 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, potato chips, made from dried potatoes, reduced fat vs Roasted Sunflower Seeds:

• Snacks, potato chips, made from dried potatoes, reduced fat have 150 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Calcium, 12 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 5.8 times more Manganese, 9 times more Phosphorus, 27.3 times more Selenium and 7.6 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, potato chips, made from dried potatoes, reduced fat have 1.3 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 1.9 times more Fat, 1.6 times more Omega 3, 2.7 times more Omega 6, 4.3 times more Sugars, 3.5 times more Fiber and 4.2 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 lb.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.