Comparing Nutrients in 7 ounces Sweet Potato Chips VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweet Potato Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	36.4% 1056kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.84g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	142% 2.27g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	129% 22g	383% 65g	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	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	NA	NA	g per day for Men 19-50 years
Fiber	46% 17.5g	58% 22g	38g per day for Men 19-50 years
Protein	10.4% 5.83g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	261% 2350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.14mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.5% 3.08mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.7% 1.06mg	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	18.4% 73.4μg	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	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.5% 48.6μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.7% 117mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	52.6% 4.2mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	116% 2.68mg	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	41% 288mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	54% 1836mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	7.58% 4.17μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Unsalted Sweet Potato Chips have more Vitamin A and 9.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B2, 3.4 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin C and 2.7 times more Vitamin E than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Unsalted Sweet Potato Chips 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 Sweet Potato Chips vs Roasted Sunflower Seeds:

• Unsalted Sweet Potato Chips have 11.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.4 times more Copper, 1.8 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 8 times more Phosphorus, 37.8 times more Selenium and 10 times more Zinc than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unsalted Sweet Potato Chips have 16.6 times more Omega 3, 2.4 times more Carbohydrate and 3.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Fat, 1.8 times more Saturated Fat, 3 times more Omega 6, 1.3 times more Fiber and 6.6 times more Protein than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 7 oz.
• Both Unsalted Sweet Potato Chips as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.