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

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Salted Soy Chips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	60.2% 1746kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.3g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	15.6% 5g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	97% 16.4g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	72% 93g	130g per day for Men 19-50 years
Sugars	11.3% 8.16g	NA	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	137% 52g	38g per day for Men 19-50 years
Protein	215% 120g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.4% 13.5mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.35mg	640% 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	270% 1080μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Soy Chips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	77.6% 776mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	1238% 11mg	924% 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	386% 31mg	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	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Soy Chips VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Salted Soy Chips versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Salted Soy Chips has 1.2 times more Vitamin B2 than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Vitamin B3, 5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• Both Salted Soy Chips or Crisps Snacks as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Salted Soy Chips vs Toasted Sunflower Seeds:

• 1 pound of Salted Soy Chips has 3 times more Calcium, 1.3 times more Copper, 1.3 times more Magnesium and 280.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.3 times more Iron, 165.4 times more Phosphorus, 70.1 times more Potassium and 3.5 times more Zinc than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips and Toasted Sunflower Seeds contain similar levels of Manganese per one pound.
• 1 pound of Salted Soy Chips lack sufficient amounts of Phosphorus and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Salted Soy Chips has 5 times more Omega 3, 2.6 times more Carbohydrate and 1.5 times more Protein than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.6 times more Energy, 7.7 times more Fat, 5.4 times more Saturated Fat, 10.3 times more Omega 6 and 3.3 times more Fiber than Salted Soy Chips or Crisps Snacks.