Comparing Nutrients in 5 ounces Snacks, tortilla chips, plain, white corn, salted VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 669kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	30.2% 29.3g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	87.7% 15g	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% 96g	22% 28.3g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	% 3.54g	g per day for Men 19-50 years
Fiber	20% 7.65g	32% 12g	38g per day for Men 19-50 years
Protein	18% 10g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	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	7.63% 0.099mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.42% 1.2mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	4.25% 17μg	80.4% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.3% 0.51μg	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	33.4% 5mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.7% 29.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	283% 2.55mg	0.9mg per day for Men 19-50 years
Fluoride	1.84% 73.6μg	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	27% 2.15mg	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	24% 0.55mg	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	45.6% 319mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	31% 465mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.1% 3.74g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, plain, white corn, salted vs Sunflower Seeds:

• Snacks, tortilla chips, plain, white corn, salted have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.6 times more Vitamin B1, 5.1 times more Vitamin B2, 9.9 times more Vitamin B3, 3.8 times more Vitamin B5, 7.5 times more Vitamin B6, 18.9 times more Vitamin B9, more Vitamin C and 10 times more Vitamin E than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, tortilla chips, plain, white corn, salted vs Sunflower Seeds:

• Snacks, tortilla chips, plain, white corn, salted have 1.4 times more Calcium and 36.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.6 times more Copper, 3.5 times more Iron, 3.9 times more Magnesium, 5 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium, 12 times more Selenium and 3.6 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.

Comparison of macro-nutrients per 5 ounces:

• Snacks, tortilla chips, plain, white corn, salted have 3.9 times more Omega 3 and 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Fat, 1.6 times more Saturated Fat, 2.2 times more Omega 6, 3.4 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 5 oz.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.