Comparing Nutrients in 300 calories Sunflower SeedsVS Snacks, tortilla chips, ranch-flavor

Weight per 300 calories

Sunflower Seeds

51.4g

Snacks, tortilla chips, ranch-flavor

60g

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, tortilla chips, ranch-flavor?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Snacks, tortilla chips, ranch-flavor

44%

50%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Snacks, tortilla chips, ranch-flavor

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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27.3%26.4g

Fat

15.2%14.7g

26.4 gvs14.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.15%2.3g

Saturated Fat

6.62%2.1g

2.3 gvs2.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.93%0.031g

Omega 3

8.8%0.14g

0.031 gvs0.14 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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69.7%12g

Omega 6

46.5%7.9g

12 gvs7.9 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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7.9%10.3g

Carbohydrate

29%37.6g

10.3 gvs37.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.86%1.35g

Sugars

2.5%1.8g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.35 gvs1.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.28%0.2g

≤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 gvs0.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.26g

NA gvs0.26 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g

Sucrose

%0.64g

1.3 gvs0.64 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.6%4.4g

Fiber

6.3%2.4g

4.4 gvs2.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.7g

Protein

7.7%4.3g

10.7 gvs4.3 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, tortilla chips, ranch-flavor

0.17%1.54μg

Vitamin A

RAE, retinol activity equivalents

1.54 μgvsNA 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

2.4%0.029mg

Thiamine

0.76 mgvs0.029 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

2.76%0.036mg

Riboflavin

0.18 mgvs0.036 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.8%4.3mg

Vitamin B3

4.87%0.78mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs0.78 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

7.2%0.36mg

Pantothenic acid

0.58 mgvs0.36 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

9.2%0.12mg

Pyridoxine

0.69 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29%117μg

Vitamin B9

Folates and Folic Acid

117 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA 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

0%0mg

Ascorbic acid

0.72 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA 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

Tocopherols and Tocotrienols

18 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.7%0.84μg

Phytomenadione or phylloquinone

0 μgvs0.84 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Snacks, tortilla chips, ranch-flavor

4%40mg

Calcium

8.02%80.2mg

40 mgvs80.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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103%0.92mg

Copper

6.7%0.06mg

0.92 mgvs0.06 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33.7%2.7mg

Iron

10.3%0.83mg

2.7 mgvs0.83 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.8%167mg

Magnesium

12.4%52mg

167 mgvs52 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.6%1mg

Manganese

9.5%0.22mg

1 mgvs0.22 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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48.4%339mg

Phosphorus

21.6%151mg

339 mgvs151 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.75%331mg

Potassium

4.56%155mg

331 mgvs155 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49.5%27.2μg

Selenium

7.95%4.37μg

27.2 μgvs4.37 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.31%4.62mg

Sodium

20.7%311mg

4.62 mgvs311 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23.3%2.57mg

Zinc

7.8%0.86mg

2.57 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.066%2.43g

Water

0.051%1.9g

2.43 gvs1.9 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sunflower Seeds vs Snacks, tortilla chips, ranch-flavor:

Dried Sunflower Seed Kernels have 26.5 times more Vitamin B1, 5.1 times more Vitamin B2, 5.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.8 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
Both Dried Sunflower Seed Kernels as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Snacks, tortilla chips, ranch-flavor:

Dried Sunflower Seed Kernels have 15.3 times more Copper, 3.3 times more Iron, 3.2 times more Magnesium, 4.6 times more Manganese, 2.2 times more Phosphorus, 2.1 times more Potassium, 6.2 times more Selenium and 3 times more Zinc than Snacks, tortilla chips, ranch-flavor.
While Snacks, tortilla chips, ranch-flavor contain 2 times more Calcium and 67.2 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 1.8 times more Fat, 1.5 times more Omega 6, 1.8 times more Fiber and 2.5 times more Protein than Snacks, tortilla chips, ranch-flavor.
While Snacks, tortilla chips, ranch-flavor contain 4.6 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Snacks, tortilla chips, ranch-flavor have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsSnacks, tortilla chips, ranch-flavorVS Roasted Sunflower SeedsSunflower SeedsVS Snacks, trail mix, regularSnacks, tortilla chips, ranch-flavorVS Snacks, trail mix, regular

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Snacks, tortilla chips, ranch-flavor

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Snacks, tortilla chips, ranch-flavor?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: