Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Energy	40% 1155kcal	35.4% 1026kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	277% 4.43g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	55% 9.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	88.5% 115g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	26.7% 19.3g	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	58% 22g	57% 21.6g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	68.3% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	81% 1.05mg	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	118% 470μg	43% 173μg	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	26.7% 24mg	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	345% 51.8mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	73.6% 88.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS	Recommended Dietary Allowance
Calcium	14% 139mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	94% 7.54mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	104% 2.4mg	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	327% 2292mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	74% 2512mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• 7 ounces of Roasted Sunflower Seeds have 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.
• While 7 oz of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 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.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS:

• 7 ounces of Roasted Sunflower Seeds have 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.
• While 7 oz of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 1.5 times more Potassium and 82 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 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.
• While 7 oz of Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS contain 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.
• Both Roasted Sunflower Seeds and Snacks, vegetable chips, HAIN CELESTIAL GROUP, TERRA CHIPS offer comparable quantities of Energy and Fiber per seven ounces.