Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	28.4% 825kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	68.4% 89g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	5.92% 4.3g	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	0.66% 0.48g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	15% 5.67g	38g per day for Men 19-50 years
Protein	49% 27.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	22% 0.28mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	9.92% 99mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	16% 0.14mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	22.5% 0.52mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.12% 4.45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Snacks, tortilla chips, ranch-flavor:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Vitamin B1, 4.1 times more Vitamin B2, 5.4 times more Vitamin B3, 11.7 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin C and 1.9 times more Vitamin K than Snacks, tortilla chips, ranch-flavor.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Snacks, tortilla chips, ranch-flavor:

• Dry Roasted Sunflower Seed Kernels no Salt have 18.1 times more Copper, 2.8 times more Iron, 1.5 times more Magnesium, 5.8 times more Manganese, 4.6 times more Phosphorus, 3.3 times more Potassium, 10.9 times more Selenium and 3.7 times more Zinc than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 1.9 times more Calcium and 173 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Fat, 1.5 times more Saturated Fat, 2.5 times more Omega 6, 2.8 times more Fiber and 2.7 times more Protein than Snacks, tortilla chips, ranch-flavor.
• While Snacks, tortilla chips, ranch-flavor contain 3.4 times more Omega 3 and 2.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, tortilla chips, ranch-flavor have similar amounts of Energy and Sugars per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Glucose and Sucrose in 5 oz.