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

Weight per 300 calories

Snacks, potato chips, made from dried potatoes, reduced fat
59.8g
Roasted Sunflower Seeds
51.5g

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

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

Macros Ratio

Protein Fat Carbs

Snacks, potato chips, made from dried potatoes, reduced fat
4%
46%
50%
Roasted Sunflower Seeds
12%
72%
16%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Snacks rich in Energy
16%15.6g
Fat
26.5%25.7g
15.6 gvs25.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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12.6%4.04g
Saturated Fat
8.4%2.7g
4.04 gvs2.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.026g
Omega 3
2.22%0.036g
0.026 gvs0.036 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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42.6%7.24g
Omega 6
99%17g
7.24 gvs17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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29.8%38.7g
Carbohydrate
9.54%12.4g
38.7 gvs12.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Snacks rich in Carbohydrate
0.52%0.38g
Sugars
1.94%1.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.38 gvs1.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.13%0.096g
Fructose
NA
≤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]
0.096 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.23g
Sucrose
NA
0.23 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.03%1.9g
Fiber
15%5.72g
1.9 gvs5.72 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber
4.87%2.73g
Protein
17.8%9.96g
2.73 gvs9.96 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
10.6%0.13mg
Vitamin B1
4.55%0.055mg
Thiamine
0.13 mgvs0.055 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B1 Buy Vegan Vitamin B1
0.69%0.009mg
Vitamin B2
9.75%0.13mg
Riboflavin
0.009 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B2 Buy Vegan Vitamin B2
13.4%2.15mg
Vitamin B3
22.7%3.63mg
Niacin, nicotinic acid, niacinamide
2.15 mgvs3.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.92%0.5mg
Vitamin B5
72.6%3.63mg
Pantothenic acid
0.5 mgvs3.63 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
19%0.25mg
Vitamin B6
32%0.41mg
Pyridoxine
0.25 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.03%16μg
Vitamin B9
30.5%122μg
Folates and Folic Acid
16 μgvs122 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12
7.97%7.17mg
Vitamin C
0.8%0.72mg
Ascorbic acid
7.17 mgvs0.72 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D
8.7%1.3mg
Vitamin E
89.7%13.5mg
Tocopherols and Tocotrienols
1.3 mgvs13.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.6%4.3μg
Vitamin K
1.16%1.4μg
Phytomenadione or phylloquinone
4.3 μgvs1.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.73%17.3mg
Calcium
3.6%36mg
17.3 mgvs36 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10%0.091mg
Copper
105%0.94mg
0.091 mgvs0.94 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Snacks rich in Fluoride
8.3%0.66mg
Iron
24.5%1.96mg
0.66 mgvs1.96 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.4%27mg
Magnesium
16%66.5mg
27 mgvs66.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.38%0.22mg
Manganese
47.3%1.1mg
0.22 mgvs1.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Snacks rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Snacks rich in Molybdenum
11%77mg
Phosphorus
85%595mg
77 mgvs595 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.4%454mg
Potassium
13%438mg
454 mgvs438 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.15%1.73μg
Selenium
74.3%41μg
1.73 μgvs41 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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18%269mg
Sodium
0.1%1.55mg
269 mgvs1.55 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.8%0.42mg
Zinc
24.8%2.73mg
0.42 mgvs2.73 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.036%1.33g
Water
0.017%0.62g
1.33 gvs0.62 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Snacks, potato chips, made from dried potatoes, reduced fat vs Roasted Sunflower Seeds:
Comparing minerals per 300 calories for Snacks, potato chips, made from dried potatoes, reduced fat vs Roasted Sunflower Seeds:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: