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

Macros Ratio

Protein Fat Carbs

Snacks, tortilla chips, light (baked with less oil)
7%
29%
64%
Oil Roasted Sunflower Seeds
13%
73%
14%
7 oz ▼

Macro Nutrients

32%923kcal
Energy
40.5%1175kcal
923 kcalvs1175 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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31%30g
Fat
105%102g
30 gvs102 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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17.6%5.63g
Saturated Fat
44%14g
5.63 gvs14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.83%0.093g
Omega 3
10%0.16g
0.093 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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58%9.88g
Omega 6
399%68g
9.88 gvs68 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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112%146g
Carbohydrate
35%45.4g
146 gvs45.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Snacks rich in Carbohydrate
1.45%1.05g
Sugars
8.5%6.17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.05 gvs6.17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.7g
NA gvs4.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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29.8%11.3g
Fiber
55.4%21g
11.3 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Snacks rich in Fiber
31%17.3g
Protein
71%40g
17.3 gvs40 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

0.88%7.94μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
7.94 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A
36.4%0.44mg
Vitamin B1
53%0.64mg
Thiamine
0.44 mgvs0.64 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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42.7%0.56mg
Vitamin B2
42.7%0.56mg
Riboflavin
0.56 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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5.2%0.83mg
Vitamin B3
51.2%8.2mg
Niacin, nicotinic acid, niacinamide
0.83 mgvs8.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
NA
Vitamin B5
275%13.8mg
Pantothenic acid
NA mgvs13.8 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
27.5%0.36mg
Vitamin B6
121%1.57mg
Pyridoxine
0.36 mgvs1.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.94%31.8μg
Vitamin B9
116%464μg
Folates and Folic Acid
31.8 μgvs464 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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4.96%0.12μg
Vitamin B12
0%0μg
Cobalamin
0.12 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Snacks rich in Vitamin B12 Buy Vegan Vitamin B12
0.44%0.4mg
Vitamin C
2.43%2.2mg
Ascorbic acid
0.4 mgvs2.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D
46.7%7mg
Vitamin E
481%72mg
Tocopherols and Tocotrienols
7 mgvs72 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.16%1.4μg
Vitamin K
5.13%6.15μg
Phytomenadione or phylloquinone
1.4 μgvs6.15 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

31.6%316mg
Calcium
17.3%173mg
316 mgvs173 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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25.6%0.23mg
Copper
398%3.58mg
0.23 mgvs3.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40.4%3.23mg
Iron
106%8.5mg
3.23 mgvs8.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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46%192mg
Magnesium
60%252mg
192 mgvs252 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
179%4.13mg
NA mgvs4.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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90%631mg
Phosphorus
323%2260mg
631 mgvs2260 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%540mg
Potassium
28%958mg
540 mgvs958 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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56.6%31μg
Selenium
282%155μg
31 μgvs155 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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53%794mg
Sodium
0.4%5.95mg
794 mgvs5.95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.7%2.3mg
Zinc
94%10.3mg
2.3 mgvs10.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.07%2.58g
Water
0.083%3.06g
2.58 gvs3.06 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, light (baked with less oil) vs Oil Roasted Sunflower Seeds:
Comparing minerals per 7 ounces for Snacks, tortilla chips, light (baked with less oil) vs Oil Roasted Sunflower Seeds:
Comparison of macro-nutrients per 7 ounces:



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