Comparing Nutrients in 5 ounces Sunflower Seeds VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	28.5% 828kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	43.2% 42g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	37% 12g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	69.6% 90g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	1.8% 1.3g	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	% 3.54g	% 1.3g	g per day for Men 19-50 years
Fiber	32% 12g	13% 4.96g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	11% 98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	80.4% 322μg	12.4% 49.6μg	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	2.2% 2mg	50.6% 45.5mg	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	332% 50mg	47.6% 7.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	33.8% 40.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	11% 111mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	31% 0.28mg	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	93% 7.44mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	17% 0.39mg	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	134% 936mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	32.8% 1114mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.08% 2.96g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Snacks, plantain chips, salted:

• Dried Sunflower Seed Kernels have 22.8 times more Vitamin B1, 8.9 times more Vitamin B2, 10.4 times more Vitamin B3, 2.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 7 times more Vitamin E than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 23 times more Vitamin A, 22.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, plantain chips, salted have similar amounts of Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, plantain chips, salted:

• Dried Sunflower Seed Kernels have 8.7 times more Calcium, 9.1 times more Copper, 5.4 times more Iron, 4.6 times more Magnesium, 7.1 times more Manganese, 8.5 times more Phosphorus, 132.5 times more Selenium and 13.5 times more Zinc than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 22.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, plantain chips, salted have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Fat, 2 times more Omega 6, 2.8 times more Sugars, 2.5 times more Fiber and 9.1 times more Protein than Snacks, plantain chips, salted.
• While Snacks, plantain chips, salted contain 1.9 times more Saturated Fat, 1.3 times more Omega 3 and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, plantain chips, salted have similar amounts of Energy per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, plantain chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.