Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Toasted Sunflower Seeds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	30.3% 877kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	32.6% 31.7g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	12.3% 3.93g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	73.8% 12.5g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	2.37% 1.7g	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	0.31% 0.23g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 1.26g	g per day for Men 19-50 years
Fiber	43% 16.3g	17.5% 6.66g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	22% 0.29mg	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	7.8% 31μg	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	0% 0mg	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	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	22% 0.51mg	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	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	8.6% 292mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	29.3% 439mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.074% 2.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Tortilla chips, yellow, plain, salted per 5 oz

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

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Tortilla chips, yellow, plain, salted:

• 5 ounces of Toasted Sunflower Seeds have 2.5 times more Vitamin B1, 6.6 times more Vitamin B2, 2.8 times more Vitamin B3, 17.2 times more Vitamin B5, 4 times more Vitamin B6 and 10.8 times more Vitamin B9 than Tortilla chips, yellow, plain, salted.
• Both Toasted Sunflower Seed Kernels no Salt as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Tortilla chips, yellow, plain, salted:

• 5 ounces of Toasted Sunflower Seeds have 17.5 times more Copper, 5.2 times more Iron, 1.5 times more Magnesium, 5.9 times more Manganese, 4.9 times more Phosphorus, 2.4 times more Potassium and 3.6 times more Zinc than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 1.8 times more Calcium and 103.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.2 times more Energy, 2.5 times more Fat, 2.1 times more Saturated Fat, 4.2 times more Omega 6, 2.4 times more Fiber and 2.6 times more Protein than Tortilla chips, yellow, plain, salted.
• While 5 oz of Tortilla chips, yellow, plain, salted contain 4 times more Omega 3 and 3.3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.