Comparing Nutrients in 1 pound Sweet Potato Chips VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweet Potato Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	83.2% 2413kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	151% 147g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	41.7% 13.3g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	324% 5.2g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	296% 50.3g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	198% 258g	84% 109g	130g per day for Men 19-50 years
Sugars	55% 40g	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	105% 40g	132% 50.3g	38g per day for Men 19-50 years
Protein	24% 13.3g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	597% 5371μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.47mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	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	42% 168μg	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	297% 44.5mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26.8% 268mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	208% 1.87mg	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	120% 9.6mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	266% 6.1mg	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	94% 658mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	123% 4196mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	218% 24mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Unsalted Sweet Potato Chips have more Vitamin A and 9.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C and 2.7 times more Vitamin E than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Unsalted Sweet Potato Chips 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 Sweet Potato Chips vs Roasted Sunflower Seeds:

• Unsalted Sweet Potato Chips have 11.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 8 times more Phosphorus, 37.8 times more Selenium and 10 times more Zinc than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unsalted Sweet Potato Chips have 16.6 times more Omega 3, 2.4 times more Carbohydrate and 3.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 1.8 times more Saturated Fat, 3 times more Omega 6, 1.3 times more Fiber and 6.6 times more Protein than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 1 lb.
• Both Unsalted Sweet Potato Chips as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.