Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Tortilla chips, yellow, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	40.5% 1175kcal	34% 986kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	45.7% 44.3g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	39% 0.62g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	103% 17.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	103% 134g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	3.3% 2.4g	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	0% 0g	0.44% 0.32g	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	% 1.47g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 1.77g	g per day for Men 19-50 years
Fiber	55.4% 21g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	71% 40g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	31% 0.4mg	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	116% 464μg	11% 43.7μg	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	2.43% 2.2mg	0% 0mg	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	481% 72mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	17.3% 173mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	23% 0.21mg	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	106% 8.5mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	31% 0.71mg	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	323% 2260mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	41% 615mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.1% 3.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Tortilla chips, yellow, plain, salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Tortilla chips, yellow, plain, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Tortilla chips, yellow, plain, salted:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.5 times more Vitamin B1, 6.5 times more Vitamin B2, 2.8 times more Vitamin B3, 16.9 times more Vitamin B5, 3.9 times more Vitamin B6, 10.6 times more Vitamin B9, 12.2 times more Vitamin E and 5.2 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• 7 ounces of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Tortilla chips, yellow, plain, salted:

• 7 ounces of Oil Roasted Sunflower Seeds have 17.2 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium, 5.8 times more Manganese, 4.9 times more Phosphorus, 2.3 times more Potassium, 9.3 times more Selenium and 3.6 times more Zinc than Tortilla chips, yellow, plain, salted.
• While 7 oz of Tortilla chips, yellow, plain, salted contain 103.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tortilla chips, yellow, plain, salted contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 2.3 times more Fat, 2.5 times more Saturated Fat, 3.9 times more Omega 6, 2.6 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Tortilla chips, yellow, plain, salted.
• While 7 oz of Tortilla chips, yellow, plain, salted contain 3.9 times more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Tortilla chips, yellow, plain, salted offer comparable quantities of Energy per seven ounces.