Comparing Nutrients in 7 ounces Sunflower Seeds VS Snacks, potato chips, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, potato chips, barbecue-flavor	5%	53%	42%

Macro Nutrients

	Sunflower Seeds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Energy	40% 1159kcal	33.3% 966kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	63.5% 61.6g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	25% 7.94g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	36.7% 0.59g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	139% 23.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	85.4% 111g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	15% 11g	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	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	20% 7.54g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	36.5% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	57.2% 0.74mg	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	113% 450μg	31.8% 127μg	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	3.1% 2.78mg	138% 124mg	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	465% 69.8mg	58.5% 8.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26.6% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, potato chips, barbecue-flavor	Recommended Dietary Allowance
Calcium	15.5% 155mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	54.5% 0.49mg	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	130% 10.4mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	33.2% 0.76mg	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	187% 1310mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	69.2% 2354mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.13% 4.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Snacks, potato chips, barbecue-flavor:

• Dried Sunflower Seed Kernels have 6.7 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3.6 times more Vitamin B6, 3.5 times more Vitamin B9 and 8 times more Vitamin E than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 6.7 times more Vitamin A, 44.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Snacks, potato chips, barbecue-flavor:

• Dried Sunflower Seed Kernels have 2.4 times more Calcium, 7.3 times more Copper, 3.9 times more Iron, 5.6 times more Magnesium, 5.1 times more Manganese, 4.6 times more Phosphorus, 132.5 times more Selenium and 5.1 times more Zinc than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 1.8 times more Potassium and 60.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Fat, 1.9 times more Omega 6, 2.3 times more Fiber and 3.2 times more Protein than Snacks, potato chips, barbecue-flavor.
• While Snacks, potato chips, barbecue-flavor contain 4.9 times more Omega 3, 2.8 times more Carbohydrate and 2.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato chips, barbecue-flavor have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato chips, barbecue-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.