Comparing Nutrients in 500 calories Snacks, potato chips, plain, salted VS Toasted Sunflower Seeds

Weight per 500 calories

• Snacks, potato chips, plain, salted: 94g
• Toasted Sunflower Seeds: 80.8g

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

Discover which food has more nutrients per 500 calories - Snacks, potato chips, plain, salted or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, plain, salted	5%	56%	39%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, potato chips, plain, salted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	43.7% 7.43g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	7.67% 2.9g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	10.7% 6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, plain, salted	Toasted 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	16.7% 0.2mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.36% 0.083mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.48mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	50% 0.65mg	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	6.8% 27.3μg	48% 192μg	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	22.6% 20.3mg	1.26% 1.13mg	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	65.5% 9.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.3% 20.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, plain, salted	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	165% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.44% 57.6μg	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	15% 1.2mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.2mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	74.2% 1.7mg	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	20.5% 144mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	33% 1124mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	4.27% 2.35μg	NA	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	9.3% 1.02mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.047% 1.75g	0.022% 0.81g	3700g per day for Men 19-50 years

Snacks, Potato Chips, Plain, Salted VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Snacks, potato chips, plain, salted or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Snacks, potato chips, plain, salted vs Toasted Sunflower Seeds:

• 500 calories of Snacks, potato chips, plain, salted have 1.3 times more Vitamin B3 and 18 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 6.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.1 times more Vitamin B9 than Snacks, potato chips, plain, salted.
• 500 calories of Snacks, potato chips, plain, salted have insufficient amounts of Vitamin B2 and Vitamin B9
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Snacks, potato chips, plain, salted as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Snacks, potato chips, plain, salted vs Toasted Sunflower Seeds:

• 500 calories of Snacks, potato chips, plain, salted have 2.8 times more Potassium and 204.4 times more Sodium than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 6.7 times more Copper, 4.6 times more Iron, 1.8 times more Magnesium, 4.2 times more Manganese, 6.5 times more Phosphorus and 4.2 times more Zinc than Snacks, potato chips, plain, salted.
• 500 calories of Snacks, potato chips, plain, salted lack sufficient amounts of Zinc
• Both Snacks, potato chips, plain, salted as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Snacks, potato chips, plain, salted have 5.3 times more Omega 3 and 3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Fat, 1.5 times more Saturated Fat, 4.1 times more Omega 6, 3.2 times more Fiber and 2.3 times more Protein than Snacks, potato chips, plain, salted.
• Both Snacks, potato chips, plain, salted and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Snacks, potato chips, plain, salted provide inadequate amounts of Fiber
• 500 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3