Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Snacks, potato chips, plain, unsalted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, potato chips, plain, unsalted	5%	57%	38%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Energy	29% 839kcal	26% 760kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	48.5% 15.5g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	100% 17g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	0.43% 0.31g	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	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	18% 6.8g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, potato chips, plain, unsalted	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	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	72% 0.94mg	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	16% 63.8μg	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	49% 44mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, potato chips, plain, unsalted	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	48% 0.43mg	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	29% 2.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	27% 0.62mg	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	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	53% 1807mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.073% 2.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Snacks, potato chips, plain, unsalted:

• Oil Roasted Sunflower Seed Kernels have 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 17.3 times more Vitamin B5, 5.2 times more Vitamin B9 and 4 times more Vitamin E than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 28.3 times more Vitamin C and 7.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, potato chips, plain, unsalted have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, potato chips, plain, unsalted 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 Snacks, potato chips, plain, unsalted:

• Oil Roasted Sunflower Seed Kernels have 3.6 times more Calcium, 5.9 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 4.7 times more Manganese, 6.9 times more Phosphorus, 9.7 times more Selenium and 4.8 times more Zinc than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 2.6 times more Potassium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Fat, 2.9 times more Omega 6, 14.1 times more Sugars, 2.2 times more Fiber and 2.9 times more Protein than Snacks, potato chips, plain, unsalted.
• While Snacks, potato chips, plain, unsalted contain 1.6 times more Saturated Fat, 2.3 times more Omega 3 and 2.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, potato chips, plain, unsalted have similar amounts of Energy per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, potato chips, plain, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.