Comparing Nutrients in 5 ounces Tortilla chips, low fat, baked without fat VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, low fat, baked without fat	11%	12%	77%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tortilla chips, low fat, baked without fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 635kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	3.77% 1.2g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	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	87.4% 114g	25% 32.4g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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	19.8% 7.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	28% 15.6g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, low fat, baked without fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	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	5.67% 22.7μg	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	0.31% 0.28mg	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	7.28% 1.1mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, low fat, baked without fat	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22.5% 225mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	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	28.3% 2.27mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	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	64.4% 451mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	11.3% 386mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	40.5% 22.3μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	49% 733mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, low fat, baked without fat VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Tortilla chips, low fat, baked without fat versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tortilla chips, low fat, baked without fat vs Oil Roasted Sunflower Seeds:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 9.8 times more Vitamin B3, 4.4 times more Vitamin B6, 14.6 times more Vitamin B9, 47.2 times more Vitamin E and 15.5 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin K
• Both Tortilla chips, low fat, baked without fat as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tortilla chips, low fat, baked without fat vs Oil Roasted Sunflower Seeds:

• 5 ounces of Tortilla chips, low fat, baked without fat have 1.8 times more Calcium and 172.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 16.4 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 3.6 times more Phosphorus, 1.8 times more Potassium, 5 times more Selenium and 4.5 times more Zinc than Tortilla chips, low fat, baked without fat.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tortilla chips, low fat, baked without fat have 3.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 9 times more Fat, 8.3 times more Saturated Fat, 13.6 times more Omega 6, 4.6 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Tortilla chips, low fat, baked without fat.
• Both Tortilla chips, low fat, baked without fat and Oil Roasted Sunflower Seeds offer comparable quantities of Omega 3 per five ounces.