Comparing Nutrients in 5 ounces Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor	7%	40%	53%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.2% 703kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	32.4% 31.4g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	25% 32.4g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	6.1% 4.4g	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% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	29% 11g	39.5% 15g	38g per day for Men 19-50 years
Protein	22% 12.3g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.96% 0.026mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	86.4% 1.12mg	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	6.38% 25.5μg	83% 332μg	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	1.4% 1.28mg	1.73% 1.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	NA	284% 2.56mg	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	27.5% 2.2mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.95mg	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	43.5% 305mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.078% 2.9g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 1.7 times more Vitamin B1, 15.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 13 times more Vitamin B9 than Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C per 5 oz.
• Both Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor vs Oil Roasted Sunflower Seeds:

• Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor have 155.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 2.8 times more Iron, 1.9 times more Magnesium, 5.3 times more Phosphorus, 1.9 times more Potassium and 3.8 times more Zinc than Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor.

Comparison of macro-nutrients per 5 ounces:

• Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor have 2.9 times more Carbohydrate and 2.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Fat, 2.9 times more Saturated Fat, 1.4 times more Fiber and 2.3 times more Protein than Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both Snacks, FRITOLAY, SUNCHIPS, multigrain, French onion flavor as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.