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

Macros Ratio

	Protein	Fat	Carbs
Tortilla chips, yellow, plain, salted	5%	40%	55%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tortilla chips, yellow, plain, salted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	34% 986kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	39% 0.62g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	103% 17.6g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	35% 45.4g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	0.44% 0.32g	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	% 0.32g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 1.77g	% 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	23.5% 13g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Tortilla chips, yellow, plain, salted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.97mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	11% 43.7μg	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	0% 0mg	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	39.3% 5.9mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tortilla chips, yellow, plain, salted	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.6% 206mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	32.7% 2.6mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	66.3% 464mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	41% 615mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.1% 3.85g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Tortilla chips, yellow, plain, salted VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Tortilla chips, yellow, plain, salted 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 Tortilla chips, yellow, plain, salted vs Oil Roasted Sunflower Seeds:

• 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 6.5 times more Vitamin B2, 2.8 times more Vitamin B3, 16.9 times more Vitamin B5, 3.9 times more Vitamin B6, 10.6 times more Vitamin B9, 12.2 times more Vitamin E and 5.2 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• 7 ounces of Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin K
• Both Tortilla chips, yellow, plain, salted as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Tortilla chips, yellow, plain, salted have 103.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 17.2 times more Copper, 3.2 times more Iron, 1.5 times more Magnesium, 5.8 times more Manganese, 4.9 times more Phosphorus, 2.3 times more Potassium, 9.3 times more Selenium and 3.6 times more Zinc than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Oil Roasted Sunflower Seeds contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tortilla chips, yellow, plain, salted have 3.9 times more Omega 3 and 2.9 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.3 times more Fat, 2.5 times more Saturated Fat, 3.9 times more Omega 6, 2.6 times more Sugars, 2.3 times more Fiber and 3 times more Protein than Tortilla chips, yellow, plain, salted.
• Both Tortilla chips, yellow, plain, salted and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per seven ounces.