Comparing Nutrients in 300 calories Snacks, tortilla chips, ranch-flavor VS Toasted Sunflower Seeds

Weight per 300 calories

• Snacks, tortilla chips, ranch-flavor: 60g
• Toasted Sunflower Seeds: 48.5g

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

Discover which food has more nutrients per 300 calories - Snacks, tortilla chips, ranch-flavor or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.7g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	6.62% 2.1g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	107% 18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.6g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	NA	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	0.28% 0.2g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.4% 0.029mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.76% 0.036mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.2% 0.12mg	30% 0.39mg	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	NA	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.75% 0.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.7% 0.84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.02% 80.2mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	99% 0.89mg	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	10.3% 0.83mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	44.5% 1.02mg	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	21.6% 151mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	4.56% 155mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	20.7% 311mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	0.051% 1.9g	0.013% 0.48g	3700g per day for Men 19-50 years

Snacks, Tortilla Chips, Ranch-flavor VS Toasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, tortilla chips, ranch-flavor or Toasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Snacks, tortilla chips, ranch-flavor vs Toasted Sunflower Seeds:

• 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 5.5 times more Vitamin B1, 3.8 times more Vitamin B2, 2.6 times more Vitamin B3, 9.5 times more Vitamin B5 and 3.3 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• 300 calories of Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B3
• Both Snacks, tortilla chips, ranch-flavor as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Snacks, tortilla chips, ranch-flavor vs Toasted Sunflower Seeds:

• 300 calories of Snacks, tortilla chips, ranch-flavor have 2.9 times more Calcium and 213.7 times more Sodium than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 14.7 times more Copper, 4 times more Iron, 4.7 times more Manganese, 3.7 times more Phosphorus, 1.5 times more Potassium and 3 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Toasted Sunflower Seeds contain similar levels of Magnesium per 300 calories.
• 300 calories of Snacks, tortilla chips, ranch-flavor lack sufficient amounts of Potassium
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snacks, tortilla chips, ranch-flavor have 3.7 times more Omega 3 and 3.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 300 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Fat, 1.4 times more Saturated Fat, 2.3 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Toasted Sunflower Seeds offer comparable quantities of Energy per 300 calories.
• 300 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3