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

Macros Ratio

	Protein	Fat	Carbs
Snacks, pita chips, salted	10%	30%	60%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, pita chips, salted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31.3% 907kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	8.32% 2.66g	44% 14g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	23.6% 4g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	35% 45.4g	130g per day for Men 19-50 years
Sugars	13% 9.45g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	20% 7.54g	55.4% 21g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Snacks, pita chips, salted	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.4% 14mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pita chips, salted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	7.53% 256mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	119% 65.7μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Snacks, pita chips, salted have 1.8 times more Vitamin B1 and 1.7 times more Vitamin B3 than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.9 times more Vitamin B5, 7.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and 2.6 times more Vitamin K than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 7 oz.
• Both Snacks, pita chips, salted as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• Snacks, pita chips, salted have 284.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Calcium, 12.8 times more Copper, 3.4 times more Magnesium, 3.2 times more Manganese, 9.2 times more Phosphorus, 3.7 times more Potassium, 2.4 times more Selenium and 5.4 times more Zinc than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, pita chips, salted have 1.2 times more Omega 3, 3 times more Carbohydrate, 1.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Fat, 5.3 times more Saturated Fat, 16.9 times more Omega 6, 2.8 times more Fiber and 1.7 times more Protein than Snacks, pita chips, salted.
• Both Snacks, pita chips, salted as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.