Comparing Nutrients in 100 grams Sweet Potato Chips VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Chips	2%	55%	43%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sweet Potato Chips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.3% 532kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	71.5% 1.14g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.7% 57g	17.6% 23g	130g per day for Men 19-50 years
Sugars	12% 8.8g	4.3% 3.1g	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	% 0.74g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	23% 8.8g	28% 10.6g	38g per day for Men 19-50 years
Protein	5.25% 2.94g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Chips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.33% 0.088mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	61% 0.79mg	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	9.25% 37μg	58.5% 234μg	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	0% 0mg	1.22% 1.1mg	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	65.5% 9.8mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.4% 24.5μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Chips	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.9% 59mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	45.8% 0.41mg	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	26.5% 2.12mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	58.7% 1.35mg	90% 2.08mg	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	20.7% 145mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweet Potato Chips vs Oil Roasted Sunflower Seeds:

• Unsalted Sweet Potato Chips have more Vitamin A and 7.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 4.5 times more Vitamin B5, 1.5 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 3.7 times more Vitamin E than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweet Potato Chips vs Oil Roasted Sunflower Seeds:

• Unsalted Sweet Potato Chips have 1.9 times more Potassium and 11.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Calcium, 4.4 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 7.9 times more Phosphorus, 37.2 times more Selenium and 9.8 times more Zinc than Unsalted Sweet Potato Chips.

Comparison of macro-nutrients per 100 grams:

• Unsalted Sweet Potato Chips have 14.1 times more Omega 3, 2.5 times more Carbohydrate and 2.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Fat, 2.4 times more Saturated Fat, 3.1 times more Omega 6 and 6.8 times more Protein than Unsalted Sweet Potato Chips.
• Both Unsalted Sweet Potato Chips and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Fiber per 100 g.
• Both Unsalted Sweet Potato Chips as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.