Comparing Nutrients in 1 pound Snacks, tortilla chips, light (baked with less oil) VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72.7% 2109kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	100% 32g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	80% 104g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	68% 26g	127% 48g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	276% 3.6mg	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	18% 72.6μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.3% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	5.54% 5mg	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	107% 16mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	72% 721mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	909% 8.2mg	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	92% 7.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	NA	410% 9.43mg	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	206% 1442mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	129% 71.2μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	121% 1814mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, tortilla chips, light (baked with less oil) vs Oil Roasted Sunflower Seeds:

• Snacks, tortilla chips, light (baked with less oil) have more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 9.8 times more Vitamin B3, 4.4 times more Vitamin B6, 14.6 times more Vitamin B9, 5.5 times more Vitamin C, 10.3 times more Vitamin E and 4.4 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 1 lb.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Snacks, tortilla chips, light (baked with less oil) vs Oil Roasted Sunflower Seeds:

• Snacks, tortilla chips, light (baked with less oil) have 1.8 times more Calcium and 133.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 15.6 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 3.6 times more Phosphorus, 1.8 times more Potassium, 5 times more Selenium and 4.5 times more Zinc than Snacks, tortilla chips, light (baked with less oil).

Comparison of macro-nutrients per 1 pound:

• Snacks, tortilla chips, light (baked with less oil) have 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Fat, 2.5 times more Saturated Fat, 1.7 times more Omega 3, 6.9 times more Omega 6, 5.9 times more Sugars, 1.9 times more Fiber and 2.3 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.