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

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, plantain chips, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.3% 1054kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	60.5% 58.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	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	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	% 1.83g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	58% 22g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	15.2% 137μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.7% 0.13mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.95% 1.6mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	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	17.4% 69.5μg	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	70.8% 63.7mg	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	66.7% 10mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.3% 56.8μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	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	24% 1.92mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	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	22% 155mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	46% 1560mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.11% 4.15g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Snacks, plantain chips, salted have more Vitamin A, 22.9 times more Vitamin C and 10.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 6.2 times more Vitamin B2, 8.8 times more Vitamin B3, 6.4 times more Vitamin B5, 1.7 times more Vitamin B6, 6.8 times more Vitamin B9 and 5.2 times more Vitamin E than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Snacks, plantain chips, salted have 67.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Calcium, 9.2 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 7.6 times more Manganese, 14.8 times more Phosphorus, 198.3 times more Selenium and 14.3 times more Zinc than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, plantain chips, salted have 1.6 times more Saturated Fat and 2.7 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 2.8 times more Omega 6, 3 times more Sugars, 3.2 times more Fiber and 8.5 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Omega 3 per 7 oz.
• Both Snacks, plantain chips, salted as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.