Comparing Nutrients in 7 ounces Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33.6% 974kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	43% 42g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	75% 12.7g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	7.47% 5.4g	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	0.36% 0.26g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	58% 22g	38g per day for Men 19-50 years
Protein	28% 15.8g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	12.4% 49.6μg	118% 470μg	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	0% 0mg	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	93% 14mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	404% 3.63mg	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	43% 3.45mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	63% 441mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	56% 839mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor VS Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor versus 7 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Roasted Sunflower Seeds:

• 7 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 1.3 times more Vitamin B1 than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 12.3 times more Vitamin B2, 3.4 times more Vitamin B3, 7.8 times more Vitamin B5, 4 times more Vitamin B6, 9.5 times more Vitamin B9 and 3.7 times more Vitamin E than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• 7 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin B2
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor vs Roasted Sunflower Seeds:

• 7 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 141 times more Sodium than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Calcium, 8.1 times more Copper, 2.2 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 5.2 times more Phosphorus, 3.7 times more Potassium, 6.5 times more Selenium and 3.2 times more Zinc than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have 1.3 times more Omega 3, 2.8 times more Carbohydrate and 2.6 times more Sugars than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Fat, 2.4 times more Saturated Fat, 5.1 times more Omega 6, 1.3 times more Fiber and 2.4 times more Protein than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• Both Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor and Roasted Sunflower Seeds offer comparable quantities of Energy per seven ounces.