Comparing Nutrients in 7 ounces Snacks, tortilla chips, light (baked with less oil) VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, tortilla chips, light (baked with less oil)	Sunflower Seeds	Recommended Dietary Allowance
Energy	32% 923kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.63g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	58% 9.88g	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	112% 146g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	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	29.8% 11.3g	45% 17g	38g per day for Men 19-50 years
Protein	31% 17.3g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, light (baked with less oil)	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	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	7.94% 31.8μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	46.7% 7mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, light (baked with less oil)	Sunflower Seeds	Recommended Dietary Allowance
Calcium	31.6% 316mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	40.4% 3.23mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	46% 192mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	NA	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	90% 631mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	56.6% 31μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	53% 794mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.3mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.07% 2.58g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, light (baked with less oil) vs Sunflower Seeds:

• Snacks, tortilla chips, light (baked with less oil) have more Vitamin B12 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.7 times more Vitamin B1, 1.3 times more Vitamin B2, 19.8 times more Vitamin B3, 7.5 times more Vitamin B6, 14.2 times more Vitamin B9, 7 times more Vitamin C and 10 times more Vitamin E than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Snacks, tortilla chips, light (baked with less oil) vs Sunflower Seeds:

• Snacks, tortilla chips, light (baked with less oil) have 2 times more Calcium and 44.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.5 times more Copper, 3.2 times more Iron, 3.4 times more Magnesium, 2.1 times more Phosphorus, 2.4 times more Potassium, 3.4 times more Selenium and 4.3 times more Zinc than Snacks, tortilla chips, light (baked with less oil).

Comparison of macro-nutrients per 7 ounces:

• Snacks, tortilla chips, light (baked with less oil) have 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Energy, 3.4 times more Fat, 1.6 times more Saturated Fat, 1.3 times more Omega 3, 4.6 times more Omega 6, 4.9 times more Sugars, 1.5 times more Fiber and 2.4 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• Both Snacks, tortilla chips, light (baked with less oil) as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.