Comparing Nutrients in 300 calories Snacks, vegetable chips, made from garden vegetables VS Sunflower Seeds

Weight per 300 calories

• Snacks, vegetable chips, made from garden vegetables: 63.4g
• Sunflower Seeds: 51.4g

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

Which food has more nutrients per 300 calories - Snacks, vegetable chips, made from garden vegetables or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, vegetable chips, made from garden vegetables	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15.2% 14.8g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	84.3% 1.35g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.84g	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	29.5% 38.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	7.84% 3g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	6.03% 3.37g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, vegetable chips, made from garden vegetables	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.63% 5.7μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.03% 0.084mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.88% 0.037mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	2.54% 10μg	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	3.45% 3.1mg	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	20.5% 3.07mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.25% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, vegetable chips, made from garden vegetables	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.3% 33mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	12.3% 0.98mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	8% 33.6mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	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	11.8% 82.5mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	1.15% 0.63μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	17.4% 261mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.11% 4g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, vegetable chips, made from garden vegetables vs Sunflower Seeds:

• Snacks, vegetable chips, made from garden vegetables have 4.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9 times more Vitamin B1, 4.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 11.5 times more Vitamin B9 and 5.9 times more Vitamin E than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, vegetable chips, made from garden vegetables vs Sunflower Seeds:

• Snacks, vegetable chips, made from garden vegetables have 1.6 times more Potassium and 56.5 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.3 times more Copper, 2.7 times more Iron, 5 times more Magnesium, 5.7 times more Manganese, 4.1 times more Phosphorus, 42.9 times more Selenium and 8.1 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Dried Sunflower Seed Kernels have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, vegetable chips, made from garden vegetables have 43.8 times more Omega 3, 3.7 times more Carbohydrate and 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Fat, 2 times more Saturated Fat, 4.2 times more Omega 6, 1.5 times more Fiber and 3.2 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• Both Snacks, vegetable chips, made from garden vegetables and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Snacks, vegetable chips, made from garden vegetables as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.