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

Weight per 500 calories

• Snacks, tortilla chips, ranch-flavor: 100g
• 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, tortilla chips, ranch-flavor or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	14.7% 0.23g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	77.5% 13g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	13% 17g	130g per day for Men 19-50 years
Sugars	4.17% 3.02g	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	0.47% 0.34g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 1.07g	% 2.14g	g per day for Men 19-50 years
Fiber	10.5% 4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	13% 7.18g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	NA	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.4% 134mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	17.2% 1.38mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	16% 0.36mg	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	36% 251mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.085% 3.13g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 26.5 times more Vitamin B1, 5.1 times more Vitamin B2, 5.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.8 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin C and Vitamin K in 500 kcal.

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

• Snacks, tortilla chips, ranch-flavor have 2 times more Calcium and 67.2 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.3 times more Copper, 3.3 times more Iron, 3.2 times more Magnesium, 4.6 times more Manganese, 2.2 times more Phosphorus, 2.1 times more Potassium, 6.2 times more Selenium and 3 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 500 calories:

• Snacks, tortilla chips, ranch-flavor have 4.6 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Fat, 1.5 times more Omega 6, 1.8 times more Fiber and 2.5 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Snacks, tortilla chips, ranch-flavor as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.