Comparing Nutrients in 7 ounces Sweet Potato Chips VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweet Potato Chips	Sunflower Seeds	Recommended Dietary Allowance
Energy	36.4% 1056kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.84g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	142% 2.27g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	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	86.7% 113g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	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	% 4.96g	g per day for Men 19-50 years
Fiber	46% 17.5g	45% 17g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	261% 2350μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.5% 3.08mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.7% 1.06mg	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	18.4% 73.4μg	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	0% 0mg	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	130% 19.5mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.5% 48.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.7% 117mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	52.6% 4.2mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	116% 2.68mg	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	41% 288mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	54% 1836mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sweet Potato Chips vs Sunflower Seeds:

• Unsalted Sweet Potato Chips have 394.7 times more Vitamin A, 1.4 times more Vitamin B5 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.8 times more Vitamin B1, 2.2 times more Vitamin B2, 4 times more Vitamin B3, 2.5 times more Vitamin B6, 6.1 times more Vitamin B9, more Vitamin C and 3.6 times more Vitamin E than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sweet Potato Chips vs Sunflower Seeds:

• Unsalted Sweet Potato Chips have 1.4 times more Potassium and 3.9 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 4.4 times more Copper, 2.5 times more Iron, 5 times more Magnesium, 1.4 times more Manganese, 4.6 times more Phosphorus, 25.2 times more Selenium and 9.4 times more Zinc than Unsalted Sweet Potato Chips.

Comparison of macro-nutrients per 7 ounces:

• Unsalted Sweet Potato Chips have 19.1 times more Omega 3, 2.8 times more Carbohydrate and 3.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Fat, 1.5 times more Saturated Fat, 2.1 times more Omega 6 and 7.1 times more Protein than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 7 oz.
• Both Unsalted Sweet Potato Chips as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.