Comparing Nutrients in 100 grams Snacks, tortilla chips, plain, white corn, salted VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Snacks, tortilla chips, plain, white corn, salted	6%	38%	56%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Snacks, tortilla chips, plain, white corn, salted	Sunflower Seeds	Recommended Dietary Allowance
Energy	16.3% 472kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.8g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	15.4% 20g	130g per day for Men 19-50 years
Sugars	1.08% 0.78g	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	% 0.78g	% 2.5g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, tortilla chips, plain, white corn, 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	11.7% 0.14mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.24% 0.84mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.94% 0.3mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.8% 0.18mg	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	3% 12μg	56.8% 227μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	23.5% 3.53mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, tortilla chips, plain, white corn, salted	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.6% 106mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	200% 1.8mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	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	19% 1.52mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	20% 84mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	32% 225mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	5.35% 182mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	22% 328mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.071% 2.64g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, tortilla chips, plain, white corn, salted vs Sunflower Seeds:

• Snacks, tortilla chips, plain, white corn, salted have more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.6 times more Vitamin B1, 5.1 times more Vitamin B2, 9.9 times more Vitamin B3, 3.8 times more Vitamin B5, 7.5 times more Vitamin B6, 18.9 times more Vitamin B9, more Vitamin C and 10 times more Vitamin E than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, tortilla chips, plain, white corn, salted vs Sunflower Seeds:

• Snacks, tortilla chips, plain, white corn, salted have 1.4 times more Calcium and 36.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.6 times more Copper, 3.5 times more Iron, 3.9 times more Magnesium, 5 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium, 12 times more Selenium and 3.6 times more Zinc than Snacks, tortilla chips, plain, white corn, salted.

Comparison of macro-nutrients per 100 grams:

• Snacks, tortilla chips, plain, white corn, salted have 3.9 times more Omega 3 and 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Fat, 1.6 times more Saturated Fat, 2.2 times more Omega 6, 3.4 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Snacks, tortilla chips, plain, white corn, salted.
• Both Snacks, tortilla chips, plain, white corn, salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 g.
• Both Snacks, tortilla chips, plain, white corn, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.