Comparing Nutrients in 5 ounces Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	3%	52%	45%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.3% 733kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	8.36% 2.67g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	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	63.2% 82g	26.2% 34g	130g per day for Men 19-50 years
Sugars	19% 14g	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	40.7% 15.5g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	15.3% 137μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.8% 2.44mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.8% 0.75mg	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	31% 123μg	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	19% 17mg	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	77% 11.6mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	52.6% 63μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 112mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	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	29% 2.32mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	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	40% 281mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	52.8% 1795mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.44g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS vs Roasted Sunflower Seeds:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have more Vitamin A, 2.1 times more Vitamin B1, 8.6 times more Vitamin C and 16.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B2, 4 times more Vitamin B3, 4.1 times more Vitamin B5, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 3.2 times more Vitamin E than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS vs Roasted Sunflower Seeds:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have 1.5 times more Potassium and 82 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Copper, 2.3 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 5.8 times more Phosphorus, 24.8 times more Selenium and 4.6 times more Zinc than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have 32.3 times more Omega 3, 2.4 times more Carbohydrate and 3.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 2.8 times more Saturated Fat, 7 times more Omega 6 and 4.7 times more Protein than Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 5 oz.
• Both Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.