Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Snacks, plantain chips, salted

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, plantain chips, salted	2%	50%	48%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Energy	42.4% 1228kcal	36.3% 1054kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	60.5% 58.7g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	51.7% 16.5g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	97% 127g	130g per day for Men 19-50 years
Sugars	NA	2.5% 1.83g	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	% 1.83g	g per day for Men 19-50 years
Fiber	60% 23g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	61% 34g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.2% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	9.95% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	70.2% 0.91mg	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% 472μg	17.4% 69.5μg	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	70.8% 63.7mg	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	NA	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.3% 56.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, plantain chips, salted	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	43.7% 0.39mg	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	169% 13.5mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	24% 0.55mg	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	328% 2298mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.11% 4.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, plantain chips, salted per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Snacks, plantain chips, salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Snacks, plantain chips, salted:

• 7 ounces of Toasted Sunflower Seeds have 5 times more Vitamin B1, 7.1 times more Vitamin B2, 5.2 times more Vitamin B3, 6.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.8 times more Vitamin B9 than Snacks, plantain chips, salted.
• While 7 oz of Snacks, plantain chips, salted contain more Vitamin A and 22.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, plantain chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Snacks, plantain chips, salted:

• 7 ounces of Toasted Sunflower Seeds have 6.3 times more Calcium, 9.3 times more Copper, 7 times more Iron, 1.8 times more Magnesium, 7.7 times more Manganese, 14.8 times more Phosphorus and 14.3 times more Zinc than Snacks, plantain chips, salted.
• While 7 oz of Snacks, plantain chips, salted contain 1.6 times more Potassium and 67.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Snacks, plantain chips, salted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.9 times more Fat, 3.2 times more Omega 6, 3.3 times more Fiber and 7.5 times more Protein than Snacks, plantain chips, salted.
• While 7 oz of Snacks, plantain chips, salted contain 1.4 times more Saturated Fat and 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, plantain chips, salted offer comparable quantities of Energy and Omega 3 per seven ounces.