Comparing Nutrients in 5 ounces Sunflower Seeds VS Snacks, vegetable chips, made from garden vegetables

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%

Macro Nutrients

	Sunflower Seeds	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Energy	28.5% 828kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	37.3% 6.34g	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	66% 85.7g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	7.9% 5.73g	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	17.5% 6.66g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	24.5% 3.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	59.4% 0.77mg	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	5.67% 22.7μg	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	7.7% 6.95mg	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	45.7% 6.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20.7% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, vegetable chips, made from garden vegetables	Recommended Dietary Allowance
Calcium	11% 111mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	36.5% 0.33mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	18% 75mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	39% 584mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.24% 8.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Snacks, vegetable chips, made from garden vegetables:

• Dried Sunflower Seed Kernels have 11.1 times more Vitamin B1, 6 times more Vitamin B2, 3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.5 times more Vitamin B6, 14.2 times more Vitamin B9 and 7.3 times more Vitamin E than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 3 times more Vitamin A, 3.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Snacks, vegetable chips, made from garden vegetables:

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 7.8 times more Copper, 3.4 times more Iron, 6.1 times more Magnesium, 7.1 times more Manganese, 5.1 times more Phosphorus, 53 times more Selenium and 10 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 1.3 times more Potassium and 45.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.2 times more Energy, 2.2 times more Fat, 2.5 times more Saturated Fat, 5.2 times more Omega 6, 1.8 times more Fiber and 3.9 times more Protein than Snacks, vegetable chips, made from garden vegetables.
• While Snacks, vegetable chips, made from garden vegetables contain 35.5 times more Omega 3, 3 times more Carbohydrate and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, vegetable chips, made from garden vegetables have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.