Comparing Nutrients in 5 ounces Sweet Potato Chips VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sweet Potato Chips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 754kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.17g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	92% 15.7g	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	62% 80.5g	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	33% 12.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	186% 1678μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.12mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	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	13% 52.4μg	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	0% 0mg	1.73% 1.56mg	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	93% 14mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	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	37.6% 3mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	29.4% 206mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	38.6% 1311mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sweet Potato Chips vs Oil Roasted Sunflower Seeds:

• Unsalted Sweet Potato Chips have more Vitamin A and 7.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin E than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweet Potato Chips vs Oil Roasted Sunflower Seeds:

• Unsalted Sweet Potato Chips have 1.9 times more Potassium and 11.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 4.4 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 7.9 times more Phosphorus, 37.2 times more Selenium and 9.8 times more Zinc than Unsalted Sweet Potato Chips.

Comparison of macro-nutrients per 5 ounces:

• Unsalted Sweet Potato Chips have 14.1 times more Omega 3, 2.5 times more Carbohydrate and 2.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Fat, 2.4 times more Saturated Fat, 3.1 times more Omega 6 and 6.8 times more Protein than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fiber per 5 oz.
• Both Unsalted Sweet Potato Chips as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.