Comparing Nutrients in 5 ounces Sunflower Seeds VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Sunflower Seeds	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	28.5% 828kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	1.67% 0.28g	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	91% 119g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	7.2% 5.23g	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	NA	g per day for Men 19-50 years
Fiber	32% 12g	28% 10.6g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	87.2% 1.13mg	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	16% 63.8μg	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	14.6% 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	332% 50mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	11% 111mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	27.4% 0.25mg	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	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	NA	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	34% 237mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	68% 2308mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Fat Free Potato Chips:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 5 times more Vitamin B9 and 879.3 times more Vitamin E than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 6.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Fat Free Potato Chips:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 10.3 times more Copper, 1.5 times more Iron, 4.6 times more Magnesium, 4 times more Phosphorus, 6.5 times more Selenium and 6.8 times more Zinc than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 2.5 times more Potassium and 71.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 85.8 times more Fat, 29.7 times more Saturated Fat, 115.3 times more Omega 6 and 2.2 times more Protein than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 4.2 times more Carbohydrate and 1.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Salted Fat Free Potato Chips have similar amounts of Omega 3 and Fiber per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Salted Fat Free Potato Chips have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.