Comparing Nutrients in 300 calories Snacks, pita chips, salted VS Sunflower Seeds

Weight per 300 calories

• Snacks, pita chips, salted: 65.6g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.3 times more energy per unit of mass than Snacks, pita chips, salted, which is very high in comparison to other foods. Snacks, pita chips, salted having very high energy density.

Which food has more nutrients per 300 calories - Snacks, pita chips, salted or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, pita chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.98g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 45g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	4.3% 3.12g	1.86% 1.35g	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	1.22% 0.89g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	6.56% 2.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	14% 7.74g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.56% 0.33mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	53% 0.69mg	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	22% 88.6μg	29% 117μg	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	0.8% 0.72mg	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	30.3% 4.55mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.1% 11mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.002% 0.066μg	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	37.7% 3mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	5.8% 24.3mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	43.6% 1mg	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	11.6% 81.4mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	2.5% 84.7mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.035% 1.3g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B5, 9.7 times more Vitamin B6, 1.3 times more Vitamin B9 and 4 times more Vitamin E than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Snacks, pita chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Snacks, pita chips, salted vs Sunflower Seeds:

• Snacks, pita chips, salted have 121.3 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Calcium, 10 times more Copper, 6.9 times more Magnesium, 2.3 times more Manganese, 4.2 times more Phosphorus, 3.9 times more Potassium, 1.3 times more Selenium and 4.1 times more Zinc than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Dried Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, pita chips, salted have 2.1 times more Omega 3, 4.4 times more Carbohydrate and 2.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Fat, 2.6 times more Saturated Fat, 8.9 times more Omega 6, 1.8 times more Fiber and 1.4 times more Protein than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Snacks, pita chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.