Comparing Nutrients in 7 ounces Tortilla chips, yellow, plain, salted VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, yellow, plain, salted	5%	40%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Tortilla chips, yellow, plain, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	34% 986kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	45.7% 44.3g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	17.2% 5.5g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	103% 17.6g	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% 134g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	% 4.96g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	45% 17g	38g per day for Men 19-50 years
Protein	23.5% 13g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, yellow, plain, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	11% 43.7μg	113% 450μg	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	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	39.3% 5.9mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, yellow, plain, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.6% 206mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	397% 3.57mg	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	32.7% 2.6mg	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	31% 0.71mg	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	66.3% 464mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	41% 615mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.1% 3.85g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tortilla chips, yellow, plain, salted vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 11.4 times more Vitamin B1, 8.3 times more Vitamin B2, 5.6 times more Vitamin B3, 2.7 times more Vitamin B5, 6.7 times more Vitamin B6, 10.3 times more Vitamin B9, more Vitamin C and 11.8 times more Vitamin E than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Tortilla chips, yellow, plain, salted vs Sunflower Seeds:

• Tortilla chips, yellow, plain, salted have 1.3 times more Calcium and 34.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 17.1 times more Copper, 4 times more Iron, 3.9 times more Magnesium, 5.5 times more Manganese, 2.8 times more Phosphorus, 3.1 times more Potassium, 6.3 times more Selenium and 3.4 times more Zinc than Tortilla chips, yellow, plain, salted.

Comparison of macro-nutrients per 7 ounces:

• Tortilla chips, yellow, plain, salted have 5.2 times more Omega 3 and 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.3 times more Fat, 1.6 times more Saturated Fat, 2.6 times more Omega 6, 2.2 times more Sugars, 1.8 times more Fiber and 3.1 times more Protein than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 7 oz.
• Both Tortilla chips, yellow, plain, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.