Comparing Nutrients in 100 grams Snacks, plantain chips, salted VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, plantain chips, salted	2%	50%	48%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, plantain chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	18.3% 531kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	26% 8.34g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	68.3% 11.6g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	15.4% 20g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	3.6% 2.62g	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	% 0.92g	% 2.5g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	4.07% 2.28g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, plantain chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.67% 69μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.4% 0.065mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	103% 1.35mg	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	8.75% 35μg	56.8% 227μg	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	35.7% 32mg	1.56% 1.4mg	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	33.6% 5.04mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, plantain chips, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.9% 9mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	200% 1.8mg	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	12% 0.97mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	84.8% 1.95mg	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	11% 78mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	23% 786mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.056% 2.1g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Snacks, plantain chips, salted have 23 times more Vitamin A, 22.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.8 times more Vitamin B1, 8.9 times more Vitamin B2, 10.4 times more Vitamin B3, 2.9 times more Vitamin B6, 6.5 times more Vitamin B9 and 7 times more Vitamin E than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 100 g.
• Both Snacks, plantain chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, plantain chips, salted vs Sunflower Seeds:

• Snacks, plantain chips, salted have 1.2 times more Potassium and 22.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 9.1 times more Copper, 5.4 times more Iron, 4.6 times more Magnesium, 7.1 times more Manganese, 8.5 times more Phosphorus, 132.5 times more Selenium and 13.5 times more Zinc than Snacks, plantain chips, salted.

Comparison of macro-nutrients per 100 grams:

• Snacks, plantain chips, salted have 1.9 times more Saturated Fat, 1.3 times more Omega 3 and 3.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 2 times more Omega 6, 2.8 times more Sugars, 2.5 times more Fiber and 9.1 times more Protein than Snacks, plantain chips, salted.
• Both Snacks, plantain chips, salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 g.
• Both Snacks, plantain chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.