Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Snacks, tortilla chips, light (baked with less oil)

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	Toasted Sunflower Seeds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	21.3% 619kcal	16% 465kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	29.3% 4.98g	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	56.5% 73.4g	130g per day for Men 19-50 years
Sugars	NA	0.73% 0.53g	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	30.3% 11.5g	15% 5.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	59.5% 238μg	4% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.56% 1.4mg	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	NA	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	5.7% 57mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	13% 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	85% 6.8mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	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	165% 1158mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	NA	28.5% 15.7μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.035% 1.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Snacks, tortilla chips, light (baked with less oil) per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Sunflower Seeds versus 100 g of Snacks, tortilla chips, light (baked with less oil) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Sunflower Seeds vs Snacks, tortilla chips, light (baked with less oil):

• 100 grams of Toasted Sunflower Seeds have 1.5 times more Vitamin B1, 10 times more Vitamin B3, 4.5 times more Vitamin B6 and 14.9 times more Vitamin B9 than Snacks, tortilla chips, light (baked with less oil).
• While 100 g of Snacks, tortilla chips, light (baked with less oil) contain more Vitamin B12 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Snacks, tortilla chips, light (baked with less oil) provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Toasted Sunflower Seed Kernels no Salt as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sunflower Seeds vs Snacks, tortilla chips, light (baked with less oil):

• 100 grams of Toasted Sunflower Seeds have 15.8 times more Copper, 4.2 times more Iron, 1.3 times more Magnesium, 3.6 times more Phosphorus, 1.8 times more Potassium and 4.6 times more Zinc than Snacks, tortilla chips, light (baked with less oil).
• While 100 g of Snacks, tortilla chips, light (baked with less oil) contain 2.8 times more Calcium and 133.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sunflower Seeds have 1.3 times more Energy, 3.7 times more Fat, 2.1 times more Saturated Fat, 1.7 times more Omega 3, 7.5 times more Omega 6, 2 times more Fiber and 2 times more Protein than Snacks, tortilla chips, light (baked with less oil).
• While 100 g of Snacks, tortilla chips, light (baked with less oil) contain 3.6 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.