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

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, lightly salted	5%	57%	38%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, potato chips, lightly salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	19.3% 560kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	26% 0.41g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	70.5% 12g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	15.4% 20g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	% 2.5g	g per day for Men 19-50 years
Fiber	11% 4.2g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	12% 6.7g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, lightly salted	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.2% 5.48mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	14.5% 58μg	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	30.3% 27.3mg	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	51.5% 7.7mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, lightly salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	33.2% 0.3mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.53% 61.3μg	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	18% 1.43mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	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	21% 148mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	38.4% 1304mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	14% 7.8μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	12.5% 187mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.036% 1.35g	0.13% 4.73g	3700g per day for Men 19-50 years

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

• Snacks, potato chips, lightly salted have 19.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.4 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 3.9 times more Vitamin B9 and 4.6 times more Vitamin E than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Snacks, potato chips, lightly salted have 2 times more Potassium and 20.8 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Calcium, 6 times more Copper, 3.7 times more Iron, 5.2 times more Magnesium, 4.1 times more Manganese, 4.5 times more Phosphorus, 6.8 times more Selenium and 3.3 times more Zinc than Snacks, potato chips, lightly salted.

Comparison of macro-nutrients per 100 grams:

• Snacks, potato chips, lightly salted have 1.2 times more Saturated Fat, 6.9 times more Omega 3 and 2.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Fat, 1.9 times more Omega 6, 7.7 times more Sugars, 2 times more Fiber and 3.1 times more Protein than Snacks, potato chips, lightly salted.
• Both Snacks, potato chips, lightly salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 g.
• Both Snacks, potato chips, lightly salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.