Comparing Nutrients in 5 ounces Salted Soy Chips VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Salted Soy Chips	28%	17%	55%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Salted Soy Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 546kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.56g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	35.3% 0.56g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	30% 5.13g	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	58% 75.3g	26.2% 34g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	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	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	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	67% 37.6g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Salted Soy Chips	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	39.3% 0.47mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.49mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.22mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	85% 340μg	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	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	9.54% 1.43mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Soy Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	24.2% 242mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	387% 3.5mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	92% 7.37mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	1.4% 9.92mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	0.29% 9.92mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	79.6% 1194mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.13mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Salted Soy Chips vs Roasted Sunflower Seeds:

• Salted Soy Chips or Crisps Snacks have 3.1 times more Vitamin B1, 1.4 times more Vitamin B2 and 4.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B3, 5 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin C and 25.8 times more Vitamin E than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B9 per 5 oz.
• Both Salted Soy Chips or Crisps Snacks 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 Salted Soy Chips vs Roasted Sunflower Seeds:

• Salted Soy Chips or Crisps Snacks have 2.4 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium and 280.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 165 times more Phosphorus, 121.4 times more Potassium, 6.6 times more Selenium and 3.5 times more Zinc than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Salted Soy Chips or Crisps Snacks have 5.8 times more Omega 3, 2.2 times more Carbohydrate and 1.4 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Energy, 6.8 times more Fat, 4.7 times more Saturated Fat, 9.1 times more Omega 6, 1.5 times more Sugars and 3.2 times more Fiber than Salted Soy Chips or Crisps Snacks.
• Both Salted Soy Chips or Crisps Snacks as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.