Comparing Nutrients in 500 calories Snacks, potato sticks VS Sunflower Seeds

Weight per 500 calories

• Snacks, potato sticks: 96g
• Sunflower Seeds: 85.6g

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

Which food has more nutrients per 500 calories - Snacks, potato sticks or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, potato sticks	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	26.6% 8.5g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	100% 17g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	13% 17g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	8.57% 3.26g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	11.5% 6.4g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.66% 0.092mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.72% 0.39mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	88.6% 1.15mg	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	9.58% 38.3μg	48.6% 194μg	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	50.3% 45.3mg	1.33% 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	58% 8.73mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.6% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	171% 1.54mg	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	27% 2.17mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.3mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	72.6% 1.67mg	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	23.5% 165mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	14% 7.76μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	40.4% 606mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	8.62% 0.95mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.057% 2.1g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, potato sticks vs Sunflower Seeds:

• Snacks, potato sticks have 37.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.8 times more Vitamin B1, 2.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 3.8 times more Vitamin B6, 5.1 times more Vitamin B9 and 3.5 times more Vitamin E than Snacks, potato sticks.
• Both Snacks, potato sticks as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, potato sticks vs Sunflower Seeds:

• Snacks, potato sticks have 2.1 times more Potassium and 78.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Calcium, 5.1 times more Copper, 2.1 times more Iron, 4.5 times more Magnesium, 4.1 times more Manganese, 3.4 times more Phosphorus, 5.8 times more Selenium and 4.5 times more Zinc than Snacks, potato sticks.

Comparison of macro-nutrients per 500 calories:

• Snacks, potato sticks have 2.2 times more Saturated Fat and 3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Fat, 2.3 times more Fiber and 2.8 times more Protein than Snacks, potato sticks.
• Both Snacks, potato sticks and Dried Sunflower Seed Kernels have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Snacks, potato sticks as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.