Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Snacks, tortilla chips, ranch-flavor

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Snacks, tortilla chips, ranch-flavor: 100g

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

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Snacks, tortilla chips, ranch-flavor?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	25.3% 24.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	11% 3.53g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	14.7% 0.23g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	77.5% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	48% 62.6g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	4.17% 3.02g	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	0.47% 0.34g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 1.07g	g per day for Men 19-50 years
Fiber	25% 9.54g	10.5% 4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	13% 7.18g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	15.4% 0.2mg	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	51% 204μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	6% 60mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	11% 0.1mg	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	41% 3.26mg	17.2% 1.38mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	16% 0.36mg	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	142% 992mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	13.2% 7.3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	34.5% 518mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.085% 3.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Snacks, tortilla chips, ranch-flavor:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B1, 3.5 times more Vitamin B2, 4.7 times more Vitamin B3, 10.1 times more Vitamin B5 and 3.5 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Snacks, tortilla chips, ranch-flavor:

• Dry Roasted Sunflower Seed Kernels no Salt have 15.6 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 5 times more Manganese, 3.9 times more Phosphorus, 2.8 times more Potassium, 9.4 times more Selenium and 3.2 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 2.2 times more Calcium and 201 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Fat, 1.3 times more Saturated Fat, 2.1 times more Omega 6, 2.4 times more Fiber and 2.3 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 4 times more Omega 3 and 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, tortilla chips, ranch-flavor have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Glucose and Sucrose in 500 kcal.