Comparing Nutrients in 1 pound Salted Soy Chips VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Salted Soy Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60.2% 1746kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	84% 109g	130g per day for Men 19-50 years
Sugars	11.3% 8.16g	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	41.8% 16g	132% 50.3g	38g per day for Men 19-50 years
Protein	215% 120g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	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	126% 1.5mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.4% 13.5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	272% 1089μg	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	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	30.5% 4.6mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Soy Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	77.6% 776mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	1238% 11mg	922% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	295% 23.6mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	184% 771mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	402% 9.25mg	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	4.54% 31.8mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	255% 3819mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	218% 24mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Salted Soy Chips vs Roasted Sunflower Seeds:

• Salted Soy Chips or Crisps Snacks have 3.1 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B3, 5 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and 25.8 times more Vitamin E than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Salted Soy Chips or Crisps Snacks 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 Salted Soy Chips vs Roasted Sunflower Seeds:

• Salted Soy Chips or Crisps Snacks have 2.4 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium and 280.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 165 times more Phosphorus, 121.4 times more Potassium, 6.6 times more Selenium and 3.5 times more Zinc than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Salted Soy Chips or Crisps Snacks have 5.8 times more Omega 3, 2.2 times more Carbohydrate and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 6.8 times more Fat, 4.7 times more Saturated Fat, 9.1 times more Omega 6, 1.5 times more Sugars and 3.2 times more Fiber than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.