Comparing Nutrients in 500 calories Sunflower Seeds VS Snacks, potato chips, fat-free, made with olestra

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Snacks, potato chips, fat-free, made with olestra: 183g

Sunflower Seeds have 2.1 times more energy per 100g than Snacks, potato chips, fat-free, made with olestra. It has very high energy density when compared to other foods. Snacks, potato chips, fat-free, made with olestra having high energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Snacks, potato chips, fat-free, made with olestra?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%

Macro Nutrients

	Sunflower Seeds	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	91% 119g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	0% 0g	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	32.7% 12.4g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	25.2% 14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	50% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	22% 0.29mg	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	48.6% 194μg	38% 151μg	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	1.33% 1.2mg	57.4% 51.6mg	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	201% 30mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, potato chips, fat-free, made with olestra	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	89.2% 0.8mg	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	56% 4.5mg	54.7% 4.38mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	61% 1.4mg	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	80.7% 565mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	62.3% 2117mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	3% 1.64μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	67.4% 1011mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.099% 3.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Snacks, potato chips, fat-free, made with olestra:

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 3.3 times more Vitamin B2, 4 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin E than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 1.9 times more Vitamin B5 and 43.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato chips, fat-free, made with olestra have similar amounts of Vitamin B3 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Snacks, potato chips, fat-free, made with olestra:

• Dried Sunflower Seed Kernels have 1.9 times more Copper, 2.2 times more Magnesium, 1.8 times more Phosphorus and 27.6 times more Selenium than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 3.8 times more Potassium, 131.2 times more Sodium and 1.5 times more Zinc than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato chips, fat-free, made with olestra have similar amounts of Calcium, Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 34.5 times more Fat, 8.7 times more Saturated Fat, 39.3 times more Omega 6 and 1.3 times more Protein than Snacks, potato chips, fat-free, made with olestra.
• While Snacks, potato chips, fat-free, made with olestra contain 6.9 times more Carbohydrate and 1.7 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato chips, fat-free, made with olestra have similar amounts of Energy per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, fat-free, made with olestra have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.