Comparing Nutrients in 7 ounces Potato chips, without salt, reduced fat VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Potato chips, without salt, reduced fat	6%	38%	56%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Potato chips, without salt, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33.3% 966kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	42.6% 41.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	25.8% 8.26g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	23.6% 0.38g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 135g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	7.47% 5.4g	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	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	32% 12g	58% 22g	38g per day for Men 19-50 years
Protein	25% 14g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Potato chips, without salt, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	123% 1.6mg	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	4.96% 20μg	118% 470μg	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	56.7% 51mg	3.1% 2.78mg	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	72.4% 11mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato chips, without salt, reduced fat	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	404% 3.63mg	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	33.5% 2.68mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	182% 4.2mg	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	54.7% 383mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	102% 3461mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Potato chips, without salt, reduced fat vs Roasted Sunflower Seeds:

• Potato chips, without salt, reduced fat have 2 times more Vitamin B1, 18.4 times more Vitamin C and 4.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 23.7 times more Vitamin B9 and 4.8 times more Vitamin E than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Potato chips, without salt, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Potato chips, without salt, reduced fat vs Roasted Sunflower Seeds:

• Potato chips, without salt, reduced fat have 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Calcium, 5.3 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 6 times more Phosphorus, 9.8 times more Selenium and 5.2 times more Zinc than Potato chips, without salt, reduced fat.

Comparison of macro-nutrients per 7 ounces:

• Potato chips, without salt, reduced fat have 2.8 times more Omega 3 and 2.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat, 1.3 times more Saturated Fat, 3 times more Omega 6, 12.4 times more Sugars, 1.8 times more Fiber and 2.7 times more Protein than Potato chips, without salt, reduced fat.
• Both Potato chips, without salt, reduced fat and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 7 oz.
• Both Potato chips, without salt, reduced fat as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.