Comparing Nutrients in 7 ounces Snacks, potato sticks VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, potato sticks	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35.7% 1036kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	44% 14g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	35% 45.4g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	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	NA	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	NA	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	55.4% 21g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	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	16% 0.19mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	20% 79.4μg	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	104% 94mg	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	121% 18mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	398% 3.58mg	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	56.3% 4.5mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	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	48.8% 341mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	72% 2455mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	83.7% 1256mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, potato sticks VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, potato sticks versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, potato sticks vs Oil Roasted Sunflower Seeds:

• 7 ounces of Snacks, potato sticks have 43 times more Vitamin C and 7.1 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 2.4 times more Vitamin B2, 17.2 times more Vitamin B5, 2.5 times more Vitamin B6, 5.9 times more Vitamin B9 and 4 times more Vitamin E than Snacks, potato sticks.
• Both Snacks, potato sticks and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Snacks, potato sticks as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, potato sticks vs Oil Roasted Sunflower Seeds:

• 7 ounces of Snacks, potato sticks have 2.6 times more Potassium and 211 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 5.7 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 4.9 times more Manganese, 6.6 times more Phosphorus, 9.7 times more Selenium and 5.3 times more Zinc than Snacks, potato sticks.
• 7 ounces of Snacks, potato sticks lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, potato sticks have 1.3 times more Saturated Fat and 2.3 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Fat, 1.9 times more Omega 6, 14.1 times more Sugars, 3.1 times more Fiber and 3 times more Protein than Snacks, potato sticks.
• Both Snacks, potato sticks and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Omega 3 per seven ounces.