Comparing Nutrients in 7 ounces Snacks, taro chips VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, taro chips	2%	44%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Snacks, taro chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34% 988kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	40% 12.8g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	150% 25.4g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	10.5% 7.6g	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	37.6% 14.3g	58% 22g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, taro chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.43% 0.058mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	9.92% 39.7μg	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	11% 9.92mg	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	150% 22.5mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, taro chips	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	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	29.8% 2.4mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	0.086% 0.002mg	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	37% 260mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	44% 1498mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	45.2% 679mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, taro chips vs Roasted Sunflower Seeds:

• Snacks, taro chips have 1.6 times more Vitamin B1, 3.6 times more Vitamin C and 6.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.5 times more Vitamin B2, 13.7 times more Vitamin B3, 10.5 times more Vitamin B5, 1.8 times more Vitamin B6, 11.9 times more Vitamin B9 and 2.3 times more Vitamin E than Snacks, taro chips.
• Both Snacks, taro chips as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, taro chips vs Roasted Sunflower Seeds:

• Snacks, taro chips have 114 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.5 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium, 2110 times more Manganese, 8.8 times more Phosphorus, 44.1 times more Selenium and 13.9 times more Zinc than Snacks, taro chips.
• Both Snacks, taro 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:

• Snacks, taro chips have 1.2 times more Saturated Fat, 2.8 times more Carbohydrate and 1.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Fat, 2.6 times more Omega 6, 1.5 times more Fiber and 8.4 times more Protein than Snacks, taro chips.
• Both Snacks, taro chips and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Omega 3 per 7 oz.
• Both Snacks, taro chips as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.