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Comparing Nutrients in 300 calories Sunflower SeedsVS Snacks, potato chips, lightly salted

Weight per 300 calories

Sunflower Seeds
51.4g
Snacks, potato chips, lightly salted
53.6g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Sunflower Seeds or Snacks, potato chips, lightly salted?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Snacks, potato chips, lightly salted
5%
57%
38%
300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Snacks, potato chips, lightly salted
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
27.3%26.4g
Fat
19.5%19g
26.4 gvs19 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
7.15%2.3g
Saturated Fat
9.2%2.94g
2.3 gvs2.94 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
1.93%0.031g
Omega 3
14%0.22g
0.031 gvs0.22 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
69.7%12g
Omega 6
37.8%6.42g
12 gvs6.42 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
7.9%10.3g
Carbohydrate
22%28.7g
10.3 gvs28.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.86%1.35g
Sugars
0.25%0.18g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.35 gvs0.18 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%1.3g
Sucrose
%0.18g
1.3 gvs0.18 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
11.6%4.4g
Fiber
5.92%2.25g
4.4 gvs2.25 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
19%10.7g
Protein
6.43%3.6g
10.7 gvs3.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Snacks, potato chips, lightly salted
0.17%1.54μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1.54 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
63.4%0.76mg
Vitamin B1
7.05%0.085mg
Thiamine
0.76 mgvs0.085 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
14%0.18mg
Vitamin B2
7.13%0.093mg
Riboflavin
0.18 mgvs0.093 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
26.8%4.3mg
Vitamin B3
18.3%2.93mg
Niacin, nicotinic acid, niacinamide
4.3 mgvs2.93 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
11.6%0.58mg
Vitamin B5
8.73%0.44mg
Pantothenic acid
0.58 mgvs0.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
53%0.69mg
Vitamin B6
27%0.35mg
Pyridoxine
0.69 mgvs0.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
29%117μg
Vitamin B9
7.77%31μg
Folates and Folic Acid
117 μgvs31 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0.8%0.72mg
Vitamin C
16.3%14.6mg
Ascorbic acid
0.72 mgvs14.6 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
120%18mg
Vitamin E
27.6%4.14mg
Tocopherols and Tocotrienols
18 mgvs4.14 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
9.87%12μg
Phytomenadione or phylloquinone
0 μgvs12 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Sunflower Seedsvs Snacks, potato chips, lightly salted
4%40mg
Calcium
1.3%13mg
40 mgvs13 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
103%0.92mg
Copper
17.8%0.16mg
0.92 mgvs0.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.82%33μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs33 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
33.7%2.7mg
Iron
9.58%0.77mg
2.7 mgvs0.77 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
39.8%167mg
Magnesium
7.9%33.2mg
167 mgvs33.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
43.6%1mg
Manganese
11%0.26mg
1 mgvs0.26 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
48.4%339mg
Phosphorus
11.3%79.3mg
339 mgvs79.3 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
9.75%331mg
Potassium
20.5%699mg
331 mgvs699 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
49.5%27.2μg
Selenium
7.6%4.18μg
27.2 μgvs4.18 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.31%4.62mg
Sodium
6.68%100mg
4.62 mgvs100 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
23.3%2.57mg
Zinc
7.35%0.81mg
2.57 mgvs0.81 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.066%2.43g
Water
0.02%0.72g
2.43 gvs0.72 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 300 calories of Sunflower Seeds vs Snacks, potato chips, lightly salted:
Comparing minerals per 300 calories for Sunflower Seeds vs Snacks, potato chips, lightly salted:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsSnacks, potato chips, lightly saltedVS Roasted Sunflower SeedsSunflower SeedsVS Snacks, Pretzels, gluten- free made with cornstarch and potato flourSnacks, potato chips, lightly saltedVS Snacks, Pretzels, gluten- free made with cornstarch and potato flour
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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