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

Weight per 500 calories

• Snacks, potato chips, fat-free, made with olestra: 183g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more energy per unit of mass than Snacks, potato chips, fat-free, made with olestra, which is very high in comparison to other foods. Snacks, potato chips, fat-free, made with olestra having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, potato chips, fat-free, made with olestra	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	16% 20.7g	130g per day for Men 19-50 years
Sugars	0% 0g	3.23% 2.35g	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	NA	g per day for Men 19-50 years
Fiber	32.7% 12.4g	25% 9.54g	38g per day for Men 19-50 years
Protein	25.2% 14g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, fat-free, made with olestra	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 7.97mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	38% 151μg	51% 204μg	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	57.4% 51.6mg	1.34% 1.2mg	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	0% 0mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, fat-free, made with olestra	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.4% 64mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	175% 1.57mg	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	54.7% 4.38mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	79% 1.8mg	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	45.4% 318mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	62.3% 2117mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	67.4% 1011mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	0.099% 3.65g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, fat-free, made with olestra have 6.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 42.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 3.4 times more Vitamin B5, 2.4 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin E than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

• Snacks, potato chips, fat-free, made with olestra have 1.3 times more Iron, 2.9 times more Potassium, 392.2 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Copper, 1.3 times more Manganese, 3.1 times more Phosphorus and 41.5 times more Selenium than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Snacks, potato chips, fat-free, made with olestra have 5.7 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 33.5 times more Fat, 10.2 times more Saturated Fat and 56.1 times more Omega 6 than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, potato chips, fat-free, made with olestra as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.