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

Weight per 500 calories

• Snacks, potato chips, fat-free, made with olestra: 183g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 2.2 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 Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, fat-free, made with olestra	10%	2%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, potato chips, fat-free, made with olestra	Oil 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	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.37% 0.44g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	15% 19.3g	130g per day for Men 19-50 years
Sugars	0% 0g	3.62% 2.63g	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% 0g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	32.7% 12.4g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	25.2% 14g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, fat-free, made with olestra	Oil 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	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 7.97mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	51.5% 0.67mg	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	49.4% 198μg	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	1.03% 0.93mg	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	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, fat-free, made with olestra	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.4% 64mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	169% 1.52mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	76.4% 1.76mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	62.3% 2117mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	3% 1.64μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	67.4% 1011mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.099% 3.65g	0.035% 1.3g	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 Oil Roasted Sunflower Seeds:

• Snacks, potato chips, fat-free, made with olestra have 2.2 times more Vitamin B1, 2.3 times more Vitamin B3 and 55.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B2, 3.3 times more Vitamin B5, 2.3 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 Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• Snacks, potato chips, fat-free, made with olestra have 1.2 times more Iron, 5.2 times more Potassium, 399 times more Sodium and 1.5 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 1.3 times more Manganese, 3 times more Phosphorus and 40.2 times more Selenium than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Oil Roasted Sunflower Seed Kernels 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 6.1 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 33.9 times more Fat, 13.6 times more Saturated Fat and 57.6 times more Omega 6 than Snacks, potato chips, fat-free, made with olestra.
• Both Snacks, potato chips, fat-free, made with olestra and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Snacks, potato chips, fat-free, made with olestra as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.