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

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	72.7% 2109kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	40.2% 13g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	72% 93g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	68% 26g	137% 52g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	18% 72.6μg	270% 1080μg	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	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	72% 721mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	924% 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	92% 7.4mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	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	206% 1442mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	129% 71.2μg	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	0.16% 5.9g	0.12% 4.54g	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 Toasted Sunflower Seeds:

• Snacks, tortilla chips, light (baked with less oil) have more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 10 times more Vitamin B3, 4.5 times more Vitamin B6, 14.9 times more Vitamin B9 and 7 times more Vitamin C than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Snacks, tortilla chips, light (baked with less oil) as well as Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds:

• Snacks, tortilla chips, light (baked with less oil) have 2.8 times more Calcium and 133.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 15.8 times more Copper, 4.2 times more Iron, 1.3 times more Magnesium, 3.6 times more Phosphorus, 1.8 times more Potassium and 4.6 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 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.7 times more Fat, 2.1 times more Saturated Fat, 1.7 times more Omega 3, 7.5 times more Omega 6, 2 times more Fiber and 2 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.