Comparing Nutrients in 5 ounces Snacks, tortilla chips, ranch-flavor VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, ranch-flavor	6%	44%	50%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, tortilla chips, ranch-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.5% 710kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	110% 18.7g	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	22.5% 29g	130g per day for Men 19-50 years
Sugars	5.92% 4.3g	NA	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	43% 16.3g	38g per day for Men 19-50 years
Protein	18% 10g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, ranch-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	87.8% 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	NA	84.3% 337μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, ranch-flavor	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	19% 190mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	289% 2.6mg	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	24.5% 1.96mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	51% 357mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	NA	55μg per day for Men 19-50 years
Sodium	49% 736mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.45g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, tortilla chips, ranch-flavor vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 6.8 times more Vitamin B1, 4.8 times more Vitamin B2, 3.2 times more Vitamin B3, 11.8 times more Vitamin B5, 4 times more Vitamin B6 and more Vitamin C than Snacks, tortilla chips, ranch-flavor.

Comparing minerals per 5 ounces for Snacks, tortilla chips, ranch-flavor vs Toasted Sunflower Seeds:

• Snacks, tortilla chips, ranch-flavor have 2.4 times more Calcium and 173 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 18.2 times more Copper, 4.9 times more Iron, 1.5 times more Magnesium, 5.8 times more Manganese, 4.6 times more Phosphorus, 1.9 times more Potassium and 3.7 times more Zinc than Snacks, tortilla chips, ranch-flavor.

Comparison of macro-nutrients per 5 ounces:

• Snacks, tortilla chips, ranch-flavor have 3 times more Omega 3 and 3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Fat, 1.7 times more Saturated Fat, 2.8 times more Omega 6, 2.9 times more Fiber and 2.4 times more Protein than Snacks, tortilla chips, ranch-flavor.
• Both Snacks, tortilla chips, ranch-flavor and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 5 oz.
• Both Snacks, tortilla chips, ranch-flavor as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.