Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	30.3% 877kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	43.2% 42g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	37% 12g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	69.6% 90g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	43% 16.3g	13% 4.96g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	50% 0.65mg	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	84.3% 337μg	12.4% 49.6μg	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	50.6% 45.5mg	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	NA	47.6% 7.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	33.8% 40.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	31% 0.28mg	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	121% 9.65mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	17% 0.39mg	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% 1641mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	32.8% 1114mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.08% 2.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, plantain chips, salted per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Snacks, plantain chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Snacks, plantain chips, salted:

• 5 ounces of Toasted Sunflower Seeds have 5 times more Vitamin B1, 7.1 times more Vitamin B2, 5.2 times more Vitamin B3, 6.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.8 times more Vitamin B9 than Snacks, plantain chips, salted.
• While 5 oz of Snacks, plantain chips, salted contain more Vitamin A and 22.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Snacks, plantain chips, salted:

• 5 ounces of Toasted Sunflower Seeds have 6.3 times more Calcium, 9.3 times more Copper, 7 times more Iron, 1.8 times more Magnesium, 7.7 times more Manganese, 14.8 times more Phosphorus and 14.3 times more Zinc than Snacks, plantain chips, salted.
• While 5 oz of Snacks, plantain chips, salted contain 1.6 times more Potassium and 67.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.9 times more Fat, 3.2 times more Omega 6, 3.3 times more Fiber and 7.5 times more Protein than Snacks, plantain chips, salted.
• While 5 oz of Snacks, plantain chips, salted contain 1.4 times more Saturated Fat and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, plantain chips, salted offer comparable quantities of Energy and Omega 3 per five ounces.