Comparing Nutrients in 7 ounces Snacks, tortilla chips, plain, white corn, salted VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	32.3% 937kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	42.3% 41g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	17.4% 5.58g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	28.7% 0.46g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	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	103% 135g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	% 4.96g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	45% 17g	38g per day for Men 19-50 years
Protein	25% 14g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 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	5.95% 24μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	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	46.7% 7mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 210mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	21.4% 0.19mg	397% 3.57mg	0.9mg per day for Men 19-50 years
Fluoride	2.57% 103μg	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	37.7% 3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	63.8% 447mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	10.6% 361mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	43.4% 651mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.14% 5.24g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, tortilla chips, plain, white corn, salted vs Sunflower Seeds:

• Snacks, tortilla chips, plain, white corn, salted have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.6 times more Vitamin B1, 5.1 times more Vitamin B2, 9.9 times more Vitamin B3, 3.8 times more Vitamin B5, 7.5 times more Vitamin B6, 18.9 times more Vitamin B9, more Vitamin C and 10 times more Vitamin E than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, tortilla chips, plain, white corn, salted vs Sunflower Seeds:

• Snacks, tortilla chips, plain, white corn, salted have 1.4 times more Calcium and 36.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.6 times more Copper, 3.5 times more Iron, 3.9 times more Magnesium, 5 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium, 12 times more Selenium and 3.6 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.

Comparison of macro-nutrients per 7 ounces:

• Snacks, tortilla chips, plain, white corn, salted have 3.9 times more Omega 3 and 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Fat, 1.6 times more Saturated Fat, 2.2 times more Omega 6, 3.4 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 7 oz.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.