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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	28.4% 825kcal	24.5% 712kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	38% 37g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	30% 9.6g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	101% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	70.6% 92g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	% 0.55g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	12% 4.54g	38g per day for Men 19-50 years
Protein	49% 27.4g	11.5% 6.46g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	19.7% 1.57mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	31.7% 1077mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	42.5% 638mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.085% 3.15g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 16.4 times more Vitamin B2, 2 times more Vitamin B3, 8.5 times more Vitamin B5, 2 times more Vitamin B6, 8.8 times more Vitamin B9 and 12 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 2 times more Vitamin B1, 8.6 times more Vitamin C and 2.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.4 times more Calcium, 12 times more Copper, 3.4 times more Iron, 2.9 times more Magnesium, 5.8 times more Manganese, 9 times more Phosphorus, 27.3 times more Selenium and 7.6 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 150 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Fat, 1.6 times more Omega 3, 2.7 times more Omega 6, 4.3 times more Sugars, 3.5 times more Fiber and 4.2 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 1.3 times more Saturated Fat and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Energy per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.