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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato sticks	5%	56%	39%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, potato sticks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35.7% 1036kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	37% 12g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	208% 35.3g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	17.8% 6.75g	60% 23g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato sticks	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	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	20% 79.4μg	118% 472μg	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	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	121% 18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.5% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato sticks	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	36.5% 0.84mg	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	48.8% 341mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	72% 2455mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	29.2% 16μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.054% 2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Snacks, potato sticks versus 7 oz of Toasted 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 Toasted Sunflower Seeds:

• 7 ounces of Snacks, potato sticks have 33.8 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Vitamin B1, 2.5 times more Vitamin B2, 17.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 6 times more Vitamin B9 than Snacks, potato sticks.
• Both Snacks, potato sticks and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Snacks, potato sticks as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Snacks, potato sticks have 2.5 times more Potassium and 211 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 5.8 times more Copper, 3 times more Iron, 2 times more Magnesium, 5 times more Manganese, 6.7 times more Phosphorus and 5.4 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 1.5 times more Saturated Fat and 2.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Fat, 2.1 times more Omega 6, 3.4 times more Fiber and 2.6 times more Protein than Snacks, potato sticks.
• Both Snacks, potato sticks and Toasted Sunflower Seeds offer comparable quantities of Energy and Omega 3 per seven ounces.