Comparing Nutrients in 300 calories Snack, potato chips, made from dried potatoes, plainVS Sunflower Seeds

Weight per 300 calories

Snack, potato chips, made from dried potatoes, plain

55g

Sunflower Seeds

51.4g

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

Which food has more nutrients per 300 calories - Snack, potato chips, made from dried potatoes, plain or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snack, potato chips, made from dried potatoes, plain

57%

40%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Snack, potato chips, made from dried potatoes, plainvs Sunflower Seeds

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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20%19.4g

Fat

27.3%26.4g

19.4 gvs26.4 g

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

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15%4.76g

Saturated Fat

7.15%2.3g

4.76 gvs2.3 g

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

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1.82%0.029g

Omega 3

1.93%0.031g

0.029 gvs0.031 g

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

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50%8.5g

Omega 6

69.7%12g

8.5 gvs12 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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23.4%30.5g

Carbohydrate

7.9%10.3g

30.5 gvs10.3 g

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

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0.58%0.42g

Sugars

1.86%1.35g

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

0.42 gvs1.35 g

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

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0.13%0.094g

Fructose

≤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]

0.094 gvsNA g

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

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%0.039g

Glucose

0.039 gvsNA g

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

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%0.24g

Sucrose

%1.3g

0.24 gvs1.3 g

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

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4.2%1.6g

Fiber

11.6%4.4g

1.6 gvs4.4 g

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

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4.54%2.54g

Protein

19%10.7g

2.54 gvs10.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snack, potato chips, made from dried potatoes, plainvs Sunflower Seeds

0%0μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

0 μgvs1.54 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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9.63%0.12mg

Vitamin B1

63.4%0.76mg

Thiamine

0.12 mgvs0.76 mg

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

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2.96%0.039mg

Vitamin B2

14%0.18mg

Riboflavin

0.039 mgvs0.18 mg

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

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9.13%1.46mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

1.46 mgvs4.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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6.55%0.33mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.33 mgvs0.58 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21%0.27mg

Vitamin B6

53%0.69mg

Pyridoxine

0.27 mgvs0.69 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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2.6%10.5μg

Vitamin B9

29%117μg

Folates and Folic Acid

10.5 μgvs117 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.73%0.66mg

Vitamin C

0.8%0.72mg

Ascorbic acid

0.66 mgvs0.72 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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50.3%7.55mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

7.55 mgvs18 mg

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

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3.3%3.96μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.96 μgvs0 μg

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

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Minerals

Snack, potato chips, made from dried potatoes, plainvs Sunflower Seeds

0.94%9.36mg

Calcium

4%40mg

9.36 mgvs40 mg

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

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8.3%0.075mg

Copper

103%0.92mg

0.075 mgvs0.92 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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5.5%0.44mg

Iron

33.7%2.7mg

0.44 mgvs2.7 mg

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

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5.24%22mg

Magnesium

39.8%167mg

22 mgvs167 mg

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

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6.22%0.14mg

Manganese

43.6%1mg

0.14 mgvs1 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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8.65%60.6mg

Phosphorus

48.4%339mg

60.6 mgvs339 mg

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

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10.3%351mg

Potassium

9.75%331mg

351 mgvs331 mg

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

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0.4%0.22μg

Selenium

49.5%27.2μg

0.22 μgvs27.2 μg

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

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19.4%291mg

Sodium

0.31%4.62mg

291 mgvs4.62 mg

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

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2.9%0.32mg

Zinc

23.3%2.57mg

0.32 mgvs2.57 mg

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

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0.035%1.3g

Water

0.066%2.43g

1.3 gvs2.43 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 Snack, potato chips, made from dried potatoes, plain vs Sunflower Seeds:

Snack, potato chips, made from dried potatoes, plain have more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.6 times more Vitamin B1, 4.7 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 11.1 times more Vitamin B9 and 2.4 times more Vitamin E than Snack, potato chips, made from dried potatoes, plain.
Both Snack, potato chips, made from dried potatoes, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snack, potato chips, made from dried potatoes, plain vs Sunflower Seeds:

Snack, potato chips, made from dried potatoes, plain have 63 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 12.4 times more Copper, 6.1 times more Iron, 7.6 times more Magnesium, 7 times more Manganese, 5.6 times more Phosphorus, 123.7 times more Selenium and 8 times more Zinc than Snack, potato chips, made from dried potatoes, plain.
Both Snack, potato chips, made from dried potatoes, plain and Dried Sunflower Seed Kernels have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Snack, potato chips, made from dried potatoes, plain have 2.1 times more Saturated Fat and 3 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 1.4 times more Omega 6, 2.8 times more Fiber and 4.2 times more Protein than Snack, potato chips, made from dried potatoes, plain.
Both Snack, potato chips, made from dried potatoes, plain and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Snack, potato chips, made from dried potatoes, plain as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Snack, potato chips, made from dried potatoes, plainVS Snacks, potato chips, plain, saltedSunflower SeedsVS Snacks, potato chips, plain, saltedSnack, potato chips, made from dried potatoes, plainVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Snack, potato chips, made from dried potatoes, plainVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Snack, potato chips, made from dried potatoes, plain or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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