Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Snacks, potato chips, made from dried potatoes, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	42.4% 1228kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	53.5% 52g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	42% 13.4g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	5.33% 0.085g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	142% 24g	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	99% 129g	130g per day for Men 19-50 years
Sugars	NA	1.72% 1.25g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	60% 23g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	61% 34g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	44.6% 7.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	63% 0.82mg	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	13.4% 53.6μg	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	26.5% 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	NA	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	11.3% 113mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	33.7% 0.3mg	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	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	31% 0.72mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	NA	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	59.5% 893mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, potato chips, made from dried potatoes, reduced fat per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Snacks, potato chips, made from dried potatoes, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• 7 ounces of Toasted Sunflower Seeds have 1.5 times more Vitamin B1, 19 times more Vitamin B2, 8.5 times more Vitamin B5, 2 times more Vitamin B6 and 8.8 times more Vitamin B9 than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 7 oz of Snacks, potato chips, made from dried potatoes, reduced fat contain 8.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, potato chips, made from dried potatoes, reduced fat provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin B2
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Snacks, potato chips, made from dried potatoes, reduced fat:

• 7 ounces of Toasted Sunflower Seeds have 2 times more Calcium, 12 times more Copper, 6.1 times more Iron, 2.9 times more Magnesium, 5.9 times more Manganese, 9 times more Phosphorus and 7.6 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 7 oz of Snacks, potato chips, made from dried potatoes, reduced fat contain 1.5 times more Potassium and 150 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 1.2 times more Energy, 2.2 times more Fat, 1.8 times more Omega 3, 3.1 times more Omega 6, 3.6 times more Fiber and 3.8 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• While 7 oz of Snacks, potato chips, made from dried potatoes, reduced fat contain 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, potato chips, made from dried potatoes, reduced fat offer comparable quantities of Saturated Fat per seven ounces.