Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Snacks, tortilla chips, low fat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Snacks, tortilla chips, low fat, unsalted	11%	12%	77%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Energy	20.4% 592kcal	14.3% 416kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	4.88% 0.078g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	15% 2.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	61.6% 80g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.17% 0.85g	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% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	14% 5.3g	38g per day for Men 19-50 years
Protein	36% 20g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	14% 0.18mg	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	58.5% 234μg	4% 16μg	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	1.22% 1.1mg	0.22% 0.2mg	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	242% 36.3mg	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Snacks, tortilla chips, low fat, unsalted	Recommended Dietary Allowance
Calcium	8.7% 87mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	12.2% 0.11mg	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	53.5% 4.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	NA	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	163% 1139mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Snacks, tortilla chips, low fat, unsalted:

• Oil Roasted Sunflower Seed Kernels have 1.5 times more Vitamin B1, 9.8 times more Vitamin B3, 4.4 times more Vitamin B6, 14.6 times more Vitamin B9, 5.5 times more Vitamin C and 10.3 times more Vitamin E than Snacks, tortilla chips, low fat, unsalted.
• While Snacks, tortilla chips, low fat, unsalted contain 6.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, tortilla chips, low fat, unsalted have similar amounts of Vitamin B2 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Snacks, tortilla chips, low fat, unsalted:

• Oil Roasted Sunflower Seed Kernels have 16.4 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 3.6 times more Phosphorus, 1.8 times more Potassium, 5 times more Selenium and 4.5 times more Zinc than Snacks, tortilla chips, low fat, unsalted.
• While Snacks, tortilla chips, low fat, unsalted contain 1.8 times more Calcium and 5 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 1.4 times more Energy, 9 times more Fat, 8.3 times more Saturated Fat, 13.6 times more Omega 6, 3.7 times more Sugars, 2 times more Fiber and 1.8 times more Protein than Snacks, tortilla chips, low fat, unsalted.
• While Snacks, tortilla chips, low fat, unsalted contain 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Snacks, tortilla chips, low fat, unsalted have similar amounts of Omega 3 per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Snacks, tortilla chips, low fat, unsalted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.