Comparing Nutrients in 100 grams Sunflower Seeds VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Sunflower Seeds	Snacks, potato sticks	Recommended Dietary Allowance
Energy	20% 584kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	41% 53.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	0.3% 0.22g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	37% 20.8g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	8.92% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	24.6% 0.32mg	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	56.8% 227μg	10% 40μg	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	1.56% 1.4mg	52.6% 47.3mg	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	234% 35mg	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	35% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	65.6% 5.25mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	18.4% 0.42mg	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	94% 660mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	36.4% 1237mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	42% 633mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sunflower Seeds vs Snacks, potato sticks:

• Dried Sunflower Seed Kernels have 15.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B5, 4.2 times more Vitamin B6, 5.7 times more Vitamin B9 and 3.9 times more Vitamin E than Snacks, potato sticks.
• While Snacks, potato sticks contain 33.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato sticks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sunflower Seeds vs Snacks, potato sticks:

• Dried Sunflower Seed Kernels have 4.3 times more Calcium, 5.7 times more Copper, 2.3 times more Iron, 5.1 times more Magnesium, 4.6 times more Manganese, 3.8 times more Phosphorus, 6.5 times more Selenium and 5.1 times more Zinc than Snacks, potato sticks.
• While Snacks, potato sticks contain 1.9 times more Potassium and 70.3 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Dried Sunflower Seed Kernels have 1.5 times more Fat, 1.3 times more Omega 6, 11.9 times more Sugars, 2.5 times more Fiber and 3.1 times more Protein than Snacks, potato sticks.
• While Snacks, potato sticks contain 2 times more Saturated Fat and 2.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Snacks, potato sticks have similar amounts of Energy and Omega 3 per 100 g.
• Both Dried Sunflower Seed Kernels as well as Snacks, potato sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.