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

Macros Ratio

	Protein	Fat	Carbs
Snacks, banana chips	2%	55%	43%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, banana chips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35.5% 1030kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	68.7% 66.7g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	180% 57.5g	37% 12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	31.4% 41g	130g per day for Men 19-50 years
Sugars	97% 70g	NA	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	40.2% 15.3g	60% 23g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Snacks, banana chips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	123% 1.6mg	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	6.95% 27.8μg	118% 472μg	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	14% 12.5mg	3.1% 2.78mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, banana chips	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	404% 3.64mg	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	31% 2.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	182% 4.2mg	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	16% 111mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.23% 8.53g	0.054% 2g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Snacks, banana chips have 4.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Vitamin B1, 16.8 times more Vitamin B2, 5.9 times more Vitamin B3, 11.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 17 times more Vitamin B9 than Snacks, banana chips.
• 7 ounces of Snacks, banana chips have insufficient amounts of Vitamin B2
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Snacks, banana chips as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 8.9 times more Copper, 5.4 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 20.7 times more Phosphorus and 7.1 times more Zinc than Snacks, banana chips.
• Both Snacks, banana chips and Toasted Sunflower Seeds contain similar levels of Potassium per seven ounces.
• 7 ounces of Snacks, banana chips lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, banana chips have 4.9 times more Saturated Fat and 2.8 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 7.9 times more Omega 3, 60.3 times more Omega 6, 1.5 times more Fiber and 7.5 times more Protein than Snacks, banana chips.
• Both Snacks, banana chips and Toasted Sunflower Seeds offer comparable quantities of Energy per seven ounces.
• 7 ounces of Snacks, banana chips provide inadequate amounts of Omega 3