Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Snacks, potato chips, made from dried potatoes, reduced fat

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Snacks, potato chips, made from dried potatoes, reduced fat: 59.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Snacks, potato chips, made from dried potatoes, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	12.6% 4.04g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	42.6% 7.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	0.52% 0.38g	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	0% 0g	0.13% 0.096g	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	% 0.38g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.23g	g per day for Men 19-50 years
Fiber	14% 5.37g	5.03% 1.9g	38g per day for Men 19-50 years
Protein	18% 10g	4.87% 2.73g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0.69% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	19% 0.25mg	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	29.6% 119μg	4.03% 16μg	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	0.62% 0.56mg	7.97% 7.17mg	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	123% 18.4mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	4.4% 44mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	10% 0.091mg	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	27% 2.17mg	8.3% 0.66mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	9.38% 0.22mg	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	82.5% 577mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	3.15% 1.73μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.036% 1.33g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Snacks, Potato Chips, Made From Dried Potatoes, Reduced Fat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Snacks, potato chips, made from dried potatoes, reduced fat?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• 300 calories of Oil Roasted Sunflower Seeds have 1.3 times more Vitamin B1, 15.8 times more Vitamin B2, 7.1 times more Vitamin B5, 1.6 times more Vitamin B6, 7.3 times more Vitamin B9 and 14.1 times more Vitamin E than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 300 kcal of Snacks, potato chips, made from dried potatoes, reduced fat contain 12.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, potato chips, made from dried potatoes, reduced fat provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 300 calories of Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• 300 calories of Oil Roasted Sunflower Seeds have 10 times more Copper, 3.3 times more Iron, 2.4 times more Magnesium, 4.9 times more Manganese, 7.5 times more Phosphorus, 22.9 times more Selenium and 6.3 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 300 kcal of Snacks, potato chips, made from dried potatoes, reduced fat contain 1.9 times more Potassium and 176.9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Snacks, potato chips, made from dried potatoes, reduced fat lack sufficient amounts of Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, potato chips, made from dried potatoes, reduced fat lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 1.7 times more Fat, 2.4 times more Omega 6, 2.8 times more Fiber and 3.7 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 300 kcal of Snacks, potato chips, made from dried potatoes, reduced fat contain 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, potato chips, made from dried potatoes, reduced fat offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Snacks, potato chips, made from dried potatoes, reduced fat provide inadequate amounts of Fiber and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, potato chips, made from dried potatoes, reduced fat provide inadequate amounts of Omega 3 in 300 calories.