Comparing Nutrients in 5 ounces Snacks, potato chips, made from dried potatoes, fat-free, made with olestra VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	8%	3%	89%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.4% 359kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	26.2% 34g	130g per day for Men 19-50 years
Sugars	1.15% 0.84g	5.34% 3.87g	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	0.27% 0.2g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	13% 7.17g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	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	21% 0.25mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.37mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	87.7% 1.14mg	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	23.7% 95μg	84% 336μg	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	171% 154mg	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	0% 0mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	388% 466μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, fat-free, made with olestra	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	3.74% 150μg	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	20% 1.6mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	130% 3mg	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	26.7% 187mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	40.5% 608mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.73g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, potato chips, made from dried potatoes, fat-free, made with olestra vs Roasted Sunflower Seeds:

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 1.7 times more Vitamin B1, 77.7 times more Vitamin C and 121.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 15.4 times more Vitamin B2, 2.1 times more Vitamin B3, 7.3 times more Vitamin B5, 1.5 times more Vitamin B6, 3.5 times more Vitamin B9 and more Vitamin E than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, potato chips, made from dried potatoes, fat-free, made with olestra vs Roasted Sunflower Seeds:

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 143 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Calcium, 11.1 times more Copper, 3.3 times more Iron, 2.7 times more Magnesium, 5.4 times more Manganese, 8.8 times more Phosphorus, 27.3 times more Selenium and 6.8 times more Zinc than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, potato chips, made from dried potatoes, fat-free, made with olestra have 2.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 53.5 times more Fat, 14.7 times more Saturated Fat, 2.3 times more Omega 3, 204.9 times more Omega 6, 4.6 times more Sugars, 1.5 times more Fiber and 3.8 times more Protein than Snacks, potato chips, made from dried potatoes, fat-free, made with olestra.
• Both Snacks, potato chips, made from dried potatoes, fat-free, made with olestra as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.