Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Roasted Sunflower Seeds	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	40% 1155kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	5.27% 1.7g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	29.5% 5g	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	122% 159g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	1.83% 1.33g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	27.5% 0.36mg	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	7.94% 31.8μg	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	0.44% 0.4mg	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	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	14% 139mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	24.3% 0.22mg	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	94% 7.54mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	NA	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	56.6% 31μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	68.4% 1026mg	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	0.091% 3.37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Sunflower Seeds vs Tortilla chips, low fat, baked without fat:

• Dry Roasted Sunflower Seed Kernels no Salt have 16.8 times more Vitamin B3, 4.5 times more Vitamin B6, 14.8 times more Vitamin B9, 7 times more Vitamin C, 33.9 times more Vitamin E and 13.5 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• While Tortilla chips, low fat, baked without fat contain 2.1 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tortilla chips, low fat, baked without fat have similar amounts of Vitamin B2 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Tortilla chips, low fat, baked without fat:

• Dry Roasted Sunflower Seed Kernels no Salt have 16.6 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, 3.6 times more Phosphorus, 3.1 times more Potassium, 5.1 times more Selenium and 4.6 times more Zinc than Tortilla chips, low fat, baked without fat.
• While Tortilla chips, low fat, baked without fat contain 2.3 times more Calcium and 172.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Energy, 8.7 times more Fat, 6.1 times more Saturated Fat, 13 times more Omega 6, 4.1 times more Sugars, 2.1 times more Fiber and 1.8 times more Protein than Tortilla chips, low fat, baked without fat.
• While Tortilla chips, low fat, baked without fat contain 3.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Tortilla chips, low fat, baked without fat have similar amounts of Omega 3 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.