Comparing Nutrients in 100 grams Snacks, potato chips, made from dried potatoes, reduced fat VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, reduced fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.3% 502kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	21% 6.76g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	71.3% 12g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.87% 0.63g	NA	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	0.22% 0.16g	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	% 0.39g	NA	g per day for Men 19-50 years
Fiber	8.42% 3.2g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	8.14% 4.56g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, reduced fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	62% 0.81mg	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	6.75% 27μg	59.5% 238μg	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	13.3% 12mg	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	14.5% 2.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, reduced fat	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.9% 29mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	204% 1.83mg	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	14% 1.1mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	92% 2.1mg	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	18.4% 129mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.06% 2.22g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, potato chips, made from dried potatoes, reduced fat vs Toasted Sunflower Seeds:

• Snacks, potato chips, made from dried potatoes, reduced fat have 8.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 19 times more Vitamin B2, 8.5 times more Vitamin B5, 2 times more Vitamin B6 and 8.8 times more Vitamin B9 than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 g.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, potato chips, made from dried potatoes, reduced fat vs Toasted Sunflower Seeds:

• Snacks, potato chips, made from dried potatoes, reduced fat have 1.5 times more Potassium and 150 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2 times more Calcium, 12 times more Copper, 6.1 times more Iron, 2.9 times more Magnesium, 5.9 times more Manganese, 9 times more Phosphorus and 7.6 times more Zinc than Snacks, potato chips, made from dried potatoes, reduced fat.

Comparison of macro-nutrients per 100 grams:

• Snacks, potato chips, made from dried potatoes, reduced fat have 3.1 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.2 times more Fat, 1.8 times more Omega 3, 3.1 times more Omega 6, 3.6 times more Fiber and 3.8 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Saturated Fat per 100 g.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.