Comparing Nutrients in 5 ounces Sunflower Seeds VS Snacks, potato chips, made from dried potatoes, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	28.5% 828kcal	24.5% 712kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	101% 17g	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	70.6% 92g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	1.23% 0.89g	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	0.31% 0.23g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.55g	g per day for Men 19-50 years
Fiber	32% 12g	12% 4.54g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	11.5% 6.46g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	45% 0.58mg	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	9.57% 38.3μg	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	19% 17mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	11% 111mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	24% 0.22mg	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	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	22.2% 0.51mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	31.7% 1077mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	42.5% 638mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.085% 3.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Dried Sunflower Seed Kernels have 7 times more Vitamin B1, 23.7 times more Vitamin B2, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6, 8.4 times more Vitamin B9 and 16.1 times more Vitamin E than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 8.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Dried Sunflower Seed Kernels have 2.7 times more Calcium, 11.8 times more Copper, 4.7 times more Iron, 7.2 times more Magnesium, 5.4 times more Manganese, 5.1 times more Phosphorus, 18.3 times more Selenium and 7.1 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 50 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2 times more Fat, 1.4 times more Omega 3, 1.9 times more Omega 6, 4.2 times more Sugars, 2.7 times more Fiber and 4.6 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 1.5 times more Saturated Fat and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Energy per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.