Comparing Nutrients in 7 ounces Snacks, vegetable chips, made from garden vegetables VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, vegetable chips, made from garden vegetables	5%	44%	51%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Snacks, vegetable chips, made from garden vegetables	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32.4% 939kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	47.7% 46.2g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	44% 14g	32g per day for Men 19-50 years
Omega 3	264% 4.22g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	52.2% 8.9g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	35% 45.4g	130g per day for Men 19-50 years
Sugars	11% 8g	8.5% 6.17g	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	0% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	55.4% 21g	38g per day for Men 19-50 years
Protein	19% 10.6g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Snacks, vegetable chips, made from garden vegetables	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.1mg	121% 1.57mg	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	116% 464μg	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% 9.72mg	2.43% 2.2mg	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	64% 9.6mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, vegetable chips, made from garden vegetables	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	398% 3.58mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	38.4% 3.08mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.55mg	179% 4.13mg	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% 258mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, vegetable chips, made from garden vegetables VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, vegetable chips, made from garden vegetables versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, vegetable chips, made from garden vegetables vs Oil Roasted Sunflower Seeds:

• 7 ounces of Snacks, vegetable chips, made from garden vegetables have 4.5 times more Vitamin C and 5.6 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B3, 14.6 times more Vitamin B5, 1.5 times more Vitamin B6, 14.6 times more Vitamin B9 and 7.5 times more Vitamin E than Snacks, vegetable chips, made from garden vegetables.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Snacks, vegetable chips, made from garden vegetables as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, vegetable chips, made from garden vegetables vs Oil Roasted Sunflower Seeds:

• 7 ounces of Snacks, vegetable chips, made from garden vegetables have 1.7 times more Potassium and 137.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.7 times more Calcium, 7.8 times more Copper, 2.8 times more Iron, 2.4 times more Magnesium, 7.6 times more Manganese, 8.8 times more Phosphorus, 78.2 times more Selenium and 10.4 times more Zinc than Snacks, vegetable chips, made from garden vegetables.
• 7 ounces of Snacks, vegetable chips, made from garden vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, vegetable chips, made from garden vegetables have 26.3 times more Omega 3, 2.6 times more Carbohydrate and 1.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 1.3 times more Energy, 2.2 times more Fat, 4 times more Saturated Fat, 7.6 times more Omega 6, 2.3 times more Fiber and 3.8 times more Protein than Snacks, vegetable chips, made from garden vegetables.