Comparing Nutrients in 7 ounces Snacks, pita chips, salted VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, pita chips, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31.3% 907kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	8.32% 2.66g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	3.7% 2.68g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	58% 22g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.4% 14mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	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	67% 268μg	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	92% 13.8mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	404% 3.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.005% 0.2μg	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	114% 9.1mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	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	35% 246mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	119% 65.7μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	113% 1695mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Snacks, pita chips, salted have 5.3 times more Vitamin B1 and 1.2 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.1 times more Vitamin B5, 7.4 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 3.8 times more Vitamin E and 2.3 times more Vitamin K than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Snacks, pita chips, salted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, pita chips, salted vs Roasted Sunflower Seeds:

• Snacks, pita chips, salted have 1.2 times more Iron and 284.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 13 times more Copper, 3.5 times more Magnesium, 3.2 times more Manganese, 9.3 times more Phosphorus, 6.6 times more Potassium, 2.4 times more Selenium and 5.5 times more Zinc than Snacks, pita chips, salted.

Comparison of macro-nutrients per 7 ounces:

• Snacks, pita chips, salted have 1.4 times more Omega 3, 2.8 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Energy, 3.3 times more Fat, 3.9 times more Saturated Fat, 16.2 times more Omega 6, 2.9 times more Fiber and 1.6 times more Protein than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.