Comparing Nutrients in 300 calories Sunflower Seeds VS Snacks, potato chips, made from dried potatoes, fat-free, made with olestra

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra: 119g

Sunflower Seeds have 2.3 times more energy per 100g than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra. It has very high energy density when compared to other foods. Snacks, potato chips, made from dried potatoes, fat-free, made with olestra having high energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Snacks, potato chips, made from dried potatoes, fat-free, made with olestra?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%

Macro Nutrients

	Sunflower Seeds	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	51% 66.4g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.96% 0.7g	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	0.23% 0.17g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0.28g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	22.8% 8.66g	38g per day for Men 19-50 years
Protein	19% 10.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	25% 4.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	48.5% 0.63mg	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	29% 117μg	20% 79.4μg	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	0.8% 0.72mg	143% 129mg	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	120% 18mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	4% 40mg	2.37% 23.7mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	21.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.13% 125μg	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	33.7% 2.7mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	20.3% 0.47mg	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	48.4% 339mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	32.5% 1104mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	6.25% 3.44μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	34% 509mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• Dried Sunflower Seed Kernels have 3.6 times more Vitamin B1, 9.6 times more Vitamin B2, 1.5 times more Vitamin B9 and more Vitamin E than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 2 times more Vitamin B5, 179.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, fat-free, made with olestra:

• Dried Sunflower Seed Kernels have 1.7 times more Calcium, 4.7 times more Copper, 2 times more Iron, 2.9 times more Magnesium, 2.1 times more Manganese, 2.2 times more Phosphorus, 7.9 times more Selenium and 2.8 times more Zinc than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 3.3 times more Potassium and 110 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 24 times more Fat, 5.4 times more Saturated Fat, 62.4 times more Omega 6 and 1.8 times more Protein than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• While Snacks, potato chips, made from dried potatoes, fat-free, made with olestra contain 6.5 times more Carbohydrate and 2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.