Comparing Nutrients in 7 ounces Snacks, potato chips, made from dried potatoes (preformed), multigrain VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes (preformed), multigrain	4%	44%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Sunflower Seeds	Recommended Dietary Allowance
Energy	34.6% 1002kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	11% 8.1g	7.17% 5.2g	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	1.1% 0.79g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	% 4.96g	g per day for Men 19-50 years
Fiber	14% 5.36g	45% 17g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.08mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	205% 2.67mg	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	7.94% 31.8μg	113% 450μg	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	1.54% 1.4mg	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	120% 18mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes (preformed), multigrain	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	397% 3.57mg	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	21% 1.7mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	168% 3.87mg	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	36% 252mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Sunflower Seeds:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.2 times more Vitamin B1, 4.2 times more Vitamin B2, 3.3 times more Vitamin B3, 1.9 times more Vitamin B5, 5.3 times more Vitamin B6, 14.2 times more Vitamin B9, 2 times more Vitamin C and 3.9 times more Vitamin E than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, potato chips, made from dried potatoes (preformed), multigrain vs Sunflower Seeds:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 60.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3 times more Calcium, 12.8 times more Copper, 6.2 times more Iron, 8.1 times more Magnesium, 2.6 times more Manganese, 5.2 times more Phosphorus, 2 times more Potassium, 6.3 times more Selenium and 5.5 times more Zinc than Snacks, potato chips, made from dried potatoes (preformed), multigrain.

Comparison of macro-nutrients per 7 ounces:

• Snacks, potato chips, made from dried potatoes (preformed), multigrain have 1.4 times more Saturated Fat, 3.3 times more Carbohydrate and 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 1.4 times more Omega 3, 2.2 times more Omega 6, 3.2 times more Fiber and 3.9 times more Protein than Snacks, potato chips, made from dried potatoes (preformed), multigrain.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain and Dried Sunflower Seed Kernels have similar amounts of Energy per 7 oz.
• Both Snacks, potato chips, made from dried potatoes (preformed), multigrain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.