Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Snack, potato chips, made from dried potatoes, plain

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snack, potato chips, made from dried potatoes, plain	3%	57%	40%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Energy	29% 839kcal	26.6% 773kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	38.3% 12.3g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	129% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	60.4% 78.5g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	1.5% 1.08g	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	0% 0g	0.33% 0.24g	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	% 1.05g	% 0.099g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 0.61g	g per day for Men 19-50 years
Fiber	39.5% 15g	11% 4.1g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	53.8% 0.7mg	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	83% 332μg	6.73% 27μg	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	1.73% 1.56mg	1.9% 1.7mg	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	343% 51.5mg	130% 19.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	8.5% 10.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snack, potato chips, made from dried potatoes, plain	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	21.4% 0.19mg	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	76% 6.07mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	13.5% 56.7mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	16% 0.37mg	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	231% 1615mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	26.6% 903mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.091% 3.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Snack, potato chips, made from dried potatoes, plain:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Vitamin B1, 4 times more Vitamin B2, 1.6 times more Vitamin B3, 11.7 times more Vitamin B5, 1.6 times more Vitamin B6, 12.3 times more Vitamin B9 and 2.6 times more Vitamin E than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 2.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snack, potato chips, made from dried potatoes, plain have similar amounts of Vitamin C per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Snack, potato chips, made from dried potatoes, plain:

• Oil Roasted Sunflower Seed Kernels have 5.1 times more Calcium, 13.3 times more Copper, 5.4 times more Iron, 3.2 times more Magnesium, 8 times more Manganese, 10.4 times more Phosphorus, 195.5 times more Selenium and 9 times more Zinc than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 1.3 times more Potassium and 176.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Fat, 1.5 times more Omega 3, 2.2 times more Omega 6, 4.1 times more Sugars, 3.7 times more Fiber and 4.3 times more Protein than Snack, potato chips, made from dried potatoes, plain.
• While Snack, potato chips, made from dried potatoes, plain contain 2.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snack, potato chips, made from dried potatoes, plain have similar amounts of Energy and Saturated Fat per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Snack, potato chips, made from dried potatoes, plain have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.