Comparing Nutrients in 7 ounces Sunflower Seeds VS Snacks, yucca (cassava) chips, salted

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, yucca (cassava) chips, salted	1%	45%	54%

Macro Nutrients

	Sunflower Seeds	Snacks, yucca (cassava) chips, salted	Recommended Dietary Allowance
Energy	40% 1159kcal	35.2% 1022kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	79.4% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	106% 137g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	9.2% 6.67g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, yucca (cassava) chips, salted	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	35.3% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	20% 0.26mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.78mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	465% 69.8mg	36.8% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, yucca (cassava) chips, salted	Recommended Dietary Allowance
Calcium	15.5% 155mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	25.4% 0.23mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	24.3% 0.56mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	50.7% 1723mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Snacks, yucca (cassava) chips, salted:

• Dried Sunflower Seed Kernels have 29.6 times more Vitamin B1, 13.1 times more Vitamin B2, 7 times more Vitamin B3, 1.3 times more Vitamin B5, 10.3 times more Vitamin B6 and 12.7 times more Vitamin E than Snacks, yucca (cassava) chips, salted.
• While Snacks, yucca (cassava) chips, salted contain more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 7 ounces for Sunflower Seeds vs Snacks, yucca (cassava) chips, salted:

• Dried Sunflower Seed Kernels have 1.5 times more Calcium, 15.7 times more Copper, 7.3 times more Iron, 7.1 times more Magnesium, 6.9 times more Manganese, 6.7 times more Phosphorus, 10.8 times more Selenium and 5.9 times more Zinc than Snacks, yucca (cassava) chips, salted.
• While Snacks, yucca (cassava) chips, salted contain 1.3 times more Potassium and 32.9 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2 times more Fat, 3.4 times more Omega 6, 2.3 times more Fiber and 15.5 times more Protein than Snacks, yucca (cassava) chips, salted.
• While Snacks, yucca (cassava) chips, salted contain 2 times more Saturated Fat, 3.5 times more Carbohydrate and 1.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, yucca (cassava) chips, salted have similar amounts of Energy and Omega 3 per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Snacks, yucca (cassava) chips, salted have insufficient amounts of Glucose and Sucrose in 7 oz.