Comparing Nutrients in 500 calories Snacks, plantain chips, saltedVS Sunflower Seeds

Weight per 500 calories

Snacks, plantain chips, salted

94g

Sunflower Seeds

85.6g

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

Which food has more nutrients per 500 calories - Snacks, plantain chips, salted or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, plantain chips, salted

50%

48%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Snacks, plantain chips, saltedvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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28.7%28g

Fat

45.4%44g

28 gvs44 g

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

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24.5%7.85g

Saturated Fat

12%3.8g

7.85 gvs3.8 g

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

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4.6%0.073g

Omega 3

3.2%0.051g

0.073 gvs0.051 g

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

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64.3%11g

Omega 6

116%19.7g

11 gvs19.7 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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46.2%60g

Carbohydrate

13%17g

60 gvs17 g

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

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1.2%0.87g

Sugars

3.1%2.24g

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

0.87 gvs2.24 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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%0.87g

Sucrose

%2.14g

0.87 gvs2.14 g

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

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8.67%3.3g

Fiber

19.4%7.36g

3.3 gvs7.36 g

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

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3.83%2.15g

Protein

31.8%17.8g

2.15 gvs17.8 g

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

Find Snacks rich in Protein Buy premium vegan protein powder

Vitamins

Snacks, plantain chips, saltedvs Sunflower Seeds

7.2%65μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

65 μgvs2.57 μg

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

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5.1%0.061mg

Vitamin B1

106%1.27mg

Thiamine

0.061 mgvs1.27 mg

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

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2.9%0.038mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.038 mgvs0.3 mg

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

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4.7%0.76mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs7.14 mg

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

Find Snacks rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

20.7%1.04mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.04 mgvs0.97 mg

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

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33.3%0.43mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.43 mgvs1.15 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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8.24%33μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

33 μgvs194 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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33.6%30.2mg

Vitamin C

1.33%1.2mg

Ascorbic acid

30.2 mgvs1.2 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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31.6%4.75mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

4.75 mgvs30 mg

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

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22.4%27μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

27 μgvs0 μg

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

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Minerals

Snacks, plantain chips, saltedvs Sunflower Seeds

0.85%8.47mg

Calcium

6.68%66.8mg

8.47 mgvs66.8 mg

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

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20.7%0.19mg

Copper

171%1.54mg

0.19 mgvs1.54 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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11.4%0.91mg

Iron

56%4.5mg

0.91 mgvs4.5 mg

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

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16%67mg

Magnesium

66.3%278mg

67 mgvs278 mg

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

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11.3%0.26mg

Manganese

72.6%1.67mg

0.26 mgvs1.67 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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10.5%73.4mg

Phosphorus

80.7%565mg

73.4 mgvs565 mg

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

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21.8%740mg

Potassium

16.2%552mg

740 mgvs552 mg

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

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0.68%0.38μg

Selenium

82.5%45.4μg

0.38 μgvs45.4 μg

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

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12.7%190mg

Sodium

0.51%7.7mg

190 mgvs7.7 mg

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

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3.17%0.35mg

Zinc

39%4.3mg

0.35 mgvs4.3 mg

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

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0.053%1.97g

Water

0.11%4.05g

1.97 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Snacks, plantain chips, salted vs Sunflower Seeds:

Snacks, plantain chips, salted have 25.3 times more Vitamin A, 25.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 20.7 times more Vitamin B1, 8.1 times more Vitamin B2, 9.4 times more Vitamin B3, 2.7 times more Vitamin B6, 5.9 times more Vitamin B9 and 6.3 times more Vitamin E than Snacks, plantain chips, salted.
Both Snacks, plantain chips, salted and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
Both Snacks, plantain chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, plantain chips, salted vs Sunflower Seeds:

Snacks, plantain chips, salted have 1.3 times more Potassium and 24.7 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.9 times more Calcium, 8.3 times more Copper, 4.9 times more Iron, 4.2 times more Magnesium, 6.4 times more Manganese, 7.7 times more Phosphorus, 120.5 times more Selenium and 12.3 times more Zinc than Snacks, plantain chips, salted.

Comparison of macro-nutrients per 500 calories:

Snacks, plantain chips, salted have 2.1 times more Saturated Fat and 3.5 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.6 times more Fat, 1.8 times more Omega 6, 2.2 times more Fiber and 8.3 times more Protein than Snacks, plantain chips, salted.
Both Snacks, plantain chips, salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Snacks, plantain chips, salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, plantain chips, saltedVS Tortilla chips, yellow, plain, saltedSunflower SeedsVS Tortilla chips, yellow, plain, saltedSnacks, plantain chips, saltedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Snacks, plantain chips, saltedVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Snacks, plantain chips, salted or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: