Comparing Nutrients in 5 ounces Sunflower Seeds VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Sunflower Seeds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	28.5% 828kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	32.6% 31.7g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	73.8% 12.5g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	2.37% 1.7g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 1.26g	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	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	22% 0.29mg	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	7.8% 31μg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	11% 111mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	16.5% 0.15mg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	22% 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	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	29.3% 439mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.074% 2.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Tortilla chips, yellow, plain, salted:

• Dried Sunflower Seed Kernels have 11.4 times more Vitamin B1, 8.3 times more Vitamin B2, 5.6 times more Vitamin B3, 2.7 times more Vitamin B5, 6.7 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin C and 11.8 times more Vitamin E than Tortilla chips, yellow, plain, salted.
• Both Dried Sunflower Seed Kernels as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Tortilla chips, yellow, plain, salted:

• Dried Sunflower Seed Kernels have 17.1 times more Copper, 4 times more Iron, 3.9 times more Magnesium, 5.5 times more Manganese, 2.8 times more Phosphorus, 3.1 times more Potassium, 6.3 times more Selenium and 3.4 times more Zinc than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 1.3 times more Calcium and 34.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2.3 times more Fat, 1.6 times more Saturated Fat, 2.6 times more Omega 6, 2.2 times more Sugars, 1.8 times more Fiber and 3.1 times more Protein than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 5.2 times more Omega 3 and 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Tortilla chips, yellow, plain, salted have similar amounts of Energy per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.