Comparing Nutrients in 5 ounces Sunflower Seeds VS Salted Soy Chips

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Salted Soy Chips	28%	17%	55%

Macro Nutrients

	Sunflower Seeds	Salted Soy Chips	Recommended Dietary Allowance
Energy	28.5% 828kcal	19% 546kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	4.9% 1.56g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	35.3% 0.56g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	30% 5.13g	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	58% 75.3g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	3.5% 2.55g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Salted Soy Chips	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	39.3% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	26.4% 4.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	56% 0.73mg	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	85% 340μg	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	0% 0mg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Salted Soy Chips	Recommended Dietary Allowance
Calcium	11% 111mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	387% 3.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	92% 7.37mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	126% 2.9mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	79.6% 1194mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Salted Soy Chips:

• Dried Sunflower Seed Kernels have 4.4 times more Vitamin B1, 2.8 times more Vitamin B3, 2.6 times more Vitamin B6, more Vitamin C and 34.8 times more Vitamin E than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Salted Soy Chips or Crisps Snacks have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Salted Soy Chips:

• Dried Sunflower Seed Kernels have 1.9 times more Magnesium, 94.3 times more Phosphorus, 92.1 times more Potassium, 4.4 times more Selenium and 3.3 times more Zinc than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 2.2 times more Calcium, 1.4 times more Copper and 93.6 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Salted Soy Chips or Crisps Snacks have similar amounts of Iron and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.5 times more Energy, 7 times more Fat, 4 times more Saturated Fat, 6.4 times more Omega 6, 1.5 times more Sugars and 2.5 times more Fiber than Salted Soy Chips or Crisps Snacks.
• While Salted Soy Chips or Crisps Snacks contain 6.6 times more Omega 3, 2.7 times more Carbohydrate and 1.3 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Salted Soy Chips or Crisps Snacks have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.