Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Snacks, yucca (cassava) chips, salted

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Snacks, yucca (cassava) chips, salted	1%	45%	54%

Macro Nutrients

	Roasted Sunflower Seeds	Snacks, yucca (cassava) chips, salted	Recommended Dietary Allowance
Energy	20% 582kcal	17.8% 515kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	27% 8.7g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	53.3% 69.2g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	4.63% 3.36g	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	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Snacks, yucca (cassava) chips, salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	10% 0.13mg	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	59.3% 237μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	174% 26mg	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Snacks, yucca (cassava) chips, salted	Recommended Dietary Allowance
Calcium	7% 70mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	12.8% 0.12mg	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	47.5% 3.8mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	12.3% 0.28mg	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	165% 1155mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	25.5% 868mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Snacks, yucca (cassava) chips, salted:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Vitamin B1, 9.1 times more Vitamin B2, 5.9 times more Vitamin B3, 7.9 times more Vitamin B5, 6.2 times more Vitamin B6 and 9.4 times more Vitamin E than Snacks, yucca (cassava) chips, salted.
• While Snacks, yucca (cassava) chips, salted contain 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Snacks, yucca (cassava) chips, salted:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 15.9 times more Copper, 5.3 times more Iron, 2.8 times more Magnesium, 7.5 times more Manganese, 11.7 times more Phosphorus, 16.2 times more Selenium and 6.2 times more Zinc than Snacks, yucca (cassava) chips, salted.
• While Snacks, yucca (cassava) chips, salted contain 98.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, yucca (cassava) chips, salted have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Fat, 4.8 times more Omega 6, 3 times more Fiber and 14.4 times more Protein than Snacks, yucca (cassava) chips, salted.
• While Snacks, yucca (cassava) chips, salted contain 1.7 times more Saturated Fat and 2.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Snacks, yucca (cassava) chips, salted have similar amounts of Energy, Omega 3 and Sugars per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Snacks, yucca (cassava) chips, salted have insufficient amounts of Glucose and Sucrose in 100 g.