Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Snacks, potato chips, lightly salted

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Snacks, potato chips, lightly salted: 53.6g

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

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Snacks, potato chips, lightly salted?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	19.5% 19g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	37.8% 6.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.68% 9.98g	22% 28.7g	130g per day for Men 19-50 years
Sugars	NA	0.25% 0.18g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.18g	g per day for Men 19-50 years
Fiber	14.7% 5.57g	5.92% 2.25g	38g per day for Men 19-50 years
Protein	15% 8.34g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	7.05% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	7.13% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	27% 0.35mg	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% 115μg	7.77% 31μg	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	0.75% 0.68mg	16.3% 14.6mg	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	NA	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.87% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	17.8% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.82% 33μg	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	41.3% 3.3mg	9.58% 0.77mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	7.9% 33.2mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	11% 0.26mg	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	80% 561mg	11.3% 79.3mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	NA	7.6% 4.18μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	6.68% 100mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	0.02% 0.72g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Snacks, Potato Chips, Lightly Salted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Snacks, potato chips, lightly salted?

Lets compare vitamin content per 300 calories of Toasted Sunflower Seeds vs Snacks, potato chips, lightly salted:

• 300 calories of Toasted Sunflower Seeds have 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 7.8 times more Vitamin B5 and 3.7 times more Vitamin B9 than Snacks, potato chips, lightly salted.
• While 300 kcal of Snacks, potato chips, lightly salted contain 1.4 times more Vitamin B3 and 21.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, potato chips, lightly salted provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Toasted Sunflower Seeds vs Snacks, potato chips, lightly salted:

• 300 calories of Toasted Sunflower Seeds have 5.5 times more Copper, 4.3 times more Iron, 1.9 times more Magnesium, 4 times more Manganese, 7.1 times more Phosphorus and 3.2 times more Zinc than Snacks, potato chips, lightly salted.
• While 300 kcal of Snacks, potato chips, lightly salted contain 2.9 times more Potassium and 68.9 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, potato chips, lightly salted lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 1.5 times more Fat, 2.8 times more Omega 6, 2.5 times more Fiber and 2.3 times more Protein than Snacks, potato chips, lightly salted.
• While 300 kcal of Snacks, potato chips, lightly salted contain 5.8 times more Omega 3 and 2.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, potato chips, lightly salted offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3
• 300 calories of Snacks, potato chips, lightly salted provide inadequate amounts of Fiber