Comparing Nutrients in 5 ounces Snacks, taro chips VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, taro chips	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.3% 706kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	36.4% 35.3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	28.5% 9.1g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	74.3% 97g	22% 28.3g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	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	% 3.54g	g per day for Men 19-50 years
Fiber	27% 10.2g	32% 12g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.56% 0.73mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.8% 0.62mg	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	7.1% 28.3μg	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	7.87% 7.1mg	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	107% 16mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.3% 25.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.5% 85mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	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	21.3% 1.7mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	0.062% 0.001mg	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	26.5% 186mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	4.64% 2.55μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, taro chips vs Sunflower Seeds:

• Snacks, taro chips have 3.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.5 times more Vitamin B1, 12.2 times more Vitamin B2, 16.2 times more Vitamin B3, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6, 11.4 times more Vitamin B9 and 3.1 times more Vitamin E than Snacks, taro chips.
• Both Snacks, taro chips 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, taro chips vs Sunflower Seeds:

• Snacks, taro chips have 38 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 6.4 times more Copper, 4.4 times more Iron, 3.9 times more Magnesium, 1950 times more Manganese, 5 times more Phosphorus, 29.4 times more Selenium and 13.2 times more Zinc than Snacks, taro chips.
• Both Snacks, taro chips and Dried Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, taro chips have 1.4 times more Saturated Fat, 3.4 times more Carbohydrate and 1.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 1.8 times more Omega 6 and 9 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Dried Sunflower Seed Kernels have similar amounts of Energy, Omega 3 and Fiber per 5 oz.
• Both Snacks, taro chips as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.