Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Snacks, tortilla chips, light (baked with less oil)

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Snacks, tortilla chips, light (baked with less oil): 64.5g

Roasted Sunflower Seeds have 1.3 times more energy per 100g than Snacks, tortilla chips, light (baked with less oil). It has very high energy density when compared to other foods. Snacks, tortilla chips, light (baked with less oil) having very high energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Snacks, tortilla chips, light (baked with less oil)?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	36.4% 47.4g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	0.47% 0.34g	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	15% 5.72g	9.68% 3.68g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	8.93% 0.12mg	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	30.5% 122μg	2.6% 10.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.6% 0.039μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.8% 0.72mg	0.14% 0.13mg	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	89.7% 13.5mg	15% 2.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	3.6% 36mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	8.3% 0.075mg	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	24.5% 1.96mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	15% 62.6mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	NA	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	85% 595mg	29.3% 205mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	5.16% 175mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	17.2% 258mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	6.74% 0.74mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.023% 0.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Sunflower Seeds vs Snacks, tortilla chips, light (baked with less oil):

• Dry Roasted Sunflower Seed Kernels no Salt have 13.4 times more Vitamin B3, 3.6 times more Vitamin B6, 11.8 times more Vitamin B9 and 5.9 times more Vitamin E than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 2.6 times more Vitamin B1 and 1.4 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Snacks, tortilla chips, light (baked with less oil):

• Dry Roasted Sunflower Seed Kernels no Salt have 12.6 times more Copper, 1.9 times more Iron, 2.9 times more Phosphorus, 2.5 times more Potassium, 4 times more Selenium and 3.7 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 2.8 times more Calcium and 166.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.6 times more Fat, 1.5 times more Saturated Fat, 5.3 times more Omega 6, 1.6 times more Fiber and 1.8 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 3.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.