Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Snacks, tortilla chips, light (baked with less oil)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	29% 839kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	22.2% 21.5g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	12.6% 4.02g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	41.5% 7.05g	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	80% 104g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	1.04% 0.75g	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	21.3% 8.08g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	19.6% 0.26mg	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	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.54% 0.085μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.73% 1.56mg	0.31% 0.28mg	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	33.4% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	12.3% 123mg	22.5% 225mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	18.3% 0.16mg	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	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	NA	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	64.4% 451mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	11.3% 386mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.05% 1.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Snacks, tortilla chips, light (baked with less oil) per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Snacks, tortilla chips, light (baked with less oil) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Snacks, tortilla chips, light (baked with less oil):

• 5 ounces of Oil Roasted Sunflower Seeds have 1.5 times more Vitamin B1, 9.8 times more Vitamin B3, 4.4 times more Vitamin B6, 14.6 times more Vitamin B9, 10.3 times more Vitamin E and 4.4 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• While 5 oz of Snacks, tortilla chips, light (baked with less oil) contain more Vitamin B12 than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Snacks, tortilla chips, light (baked with less oil) provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Snacks, tortilla chips, light (baked with less oil):

• 5 ounces of Oil Roasted Sunflower Seeds have 15.6 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 3.6 times more Phosphorus, 1.8 times more Potassium, 5 times more Selenium and 4.5 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While 5 oz of Snacks, tortilla chips, light (baked with less oil) contain 1.8 times more Calcium and 133.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 1.3 times more Energy, 3.4 times more Fat, 2.5 times more Saturated Fat, 1.7 times more Omega 3, 6.9 times more Omega 6, 5.9 times more Sugars, 1.9 times more Fiber and 2.3 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• While 5 oz of Snacks, tortilla chips, light (baked with less oil) contain 3.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.