Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Snacks, potato chips, lightly salted

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, potato chips, lightly salted	5%	57%	38%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Energy	21.3% 619kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	26% 0.41g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	70.5% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	0.47% 0.34g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	11% 4.2g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	34.2% 5.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	50% 0.65mg	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	59.5% 238μg	14.5% 58μg	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	30.3% 27.3mg	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	NA	51.5% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, potato chips, lightly salted	Recommended Dietary Allowance
Calcium	5.7% 57mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	33.2% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.53% 61.3μg	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	85% 6.8mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	20.8% 0.48mg	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% 1158mg	21% 148mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	38.4% 1304mg	3400mg per day for Men 19-50 years
Selenium	NA	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	12.5% 187mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.036% 1.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, potato chips, lightly salted per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Snacks, potato chips, lightly salted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Snacks, potato chips, lightly salted:

• 100 grams of Toasted Sunflower Seeds have 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 8.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 4.1 times more Vitamin B9 than Snacks, potato chips, lightly salted.
• While 100 g of Snacks, potato chips, lightly salted contain 1.3 times more Vitamin B3 and 19.5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, potato chips, lightly salted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Snacks, potato chips, lightly salted:

• 100 grams of Toasted Sunflower Seeds have 2.4 times more Calcium, 6.1 times more Copper, 4.8 times more Iron, 2.1 times more Magnesium, 4.4 times more Manganese, 7.8 times more Phosphorus and 3.5 times more Zinc than Snacks, potato chips, lightly salted.
• While 100 g of Snacks, potato chips, lightly salted contain 2.7 times more Potassium and 62.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 1.6 times more Fat, 3.1 times more Omega 6, 2.7 times more Fiber and 2.6 times more Protein than Snacks, potato chips, lightly salted.
• While 100 g of Snacks, potato chips, lightly salted contain 5.2 times more Omega 3 and 2.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, potato chips, lightly salted offer comparable quantities of Energy and Saturated Fat per 100 grams.