Comparing Nutrients in 5 ounces Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Sunflower Seeds	Recommended Dietary Allowance
Energy	24% 696kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	9.6% 3.07g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	8.24% 0.13g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	53.5% 9.1g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	22% 28.3g	130g per day for Men 19-50 years
Sugars	14% 10.2g	5.12% 3.7g	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	0.25% 0.18g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 9.8g	% 3.54g	g per day for Men 19-50 years
Fiber	33% 12.5g	32% 12g	38g per day for Men 19-50 years
Protein	20% 11.3g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.28mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	147% 1.9mg	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	8.86% 35.4μg	80.4% 322μg	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	0% 0mg	2.2% 2mg	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	66.5% 9.98mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	35.8% 0.32mg	283% 2.55mg	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	31% 2.47mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	25.6% 108mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	80.7% 1.86mg	120% 2.76mg	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	45% 315mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	40% 600mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.078% 2.9g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Sunflower Seeds:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.6 times more Vitamin B1, 17.8 times more Vitamin B2, 4 times more Vitamin B3, 1.3 times more Vitamin B5, 6.7 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C and 5 times more Vitamin E than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Sunflower Seeds:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 47 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Calcium, 7.9 times more Copper, 3 times more Iron, 4.3 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 2.8 times more Potassium, 4.3 times more Selenium and 3 times more Zinc than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.

Comparison of macro-nutrients per 5 ounces:

• Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 1.6 times more Omega 3, 3.4 times more Carbohydrate and 2.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Fat, 2.1 times more Saturated Fat, 3.6 times more Omega 6 and 2.6 times more Protein than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 5 oz.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.