Comparing Nutrients in 1 pound Tortilla chips, yellow, plain, salted VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, yellow, plain, salted	5%	40%	55%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Tortilla chips, yellow, plain, salted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	77.7% 2254kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	39.3% 12.6g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	88.7% 1.4g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	236% 40g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 306g	72% 93g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	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	1% 0.73g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 4.04g	NA	g per day for Men 19-50 years
Fiber	56% 21.3g	137% 52g	38g per day for Men 19-50 years
Protein	53.6% 30g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, yellow, plain, salted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	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	25% 100μg	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	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, yellow, plain, salted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	47% 472mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	75% 6mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	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	152% 1061mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	NA	55μg per day for Men 19-50 years
Sodium	94% 1406mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, yellow, plain, salted VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Tortilla chips, yellow, plain, salted 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 Tortilla chips, yellow, plain, salted vs Toasted Sunflower Seeds:

• 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.5 times more Vitamin B1, 6.6 times more Vitamin B2, 2.8 times more Vitamin B3, 17.2 times more Vitamin B5, 4 times more Vitamin B6 and 10.8 times more Vitamin B9 than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted 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 Tortilla chips, yellow, plain, salted vs Toasted Sunflower Seeds:

• 1 pound of Tortilla chips, yellow, plain, salted has 1.8 times more Calcium and 103.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 17.5 times more Copper, 5.2 times more Iron, 1.5 times more Magnesium, 5.9 times more Manganese, 4.9 times more Phosphorus, 2.4 times more Potassium and 3.6 times more Zinc than Tortilla chips, yellow, plain, salted.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tortilla chips, yellow, plain, salted has 4 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 2.5 times more Fat, 2.1 times more Saturated Fat, 4.2 times more Omega 6, 2.4 times more Fiber and 2.6 times more Protein than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Toasted Sunflower Seeds offer comparable quantities of Energy per one pound.