Comparing Nutrients in 500 calories Snacks, potato chips, lightly saltedVS Sunflower Seeds

Weight per 500 calories

Snacks, potato chips, lightly salted

89.3g

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, potato chips, lightly salted or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, potato chips, lightly salted

57%

38%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Snacks, potato chips, lightly 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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32.6%31.6g

Fat

45.4%44g

31.6 gvs44 g

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

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15.3%4.9g

Saturated Fat

12%3.8g

4.9 gvs3.8 g

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

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23%0.37g

Omega 3

3.2%0.051g

0.37 gvs0.051 g

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

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63%10.7g

Omega 6

116%19.7g

10.7 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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36.8%48g

Carbohydrate

13%17g

48 gvs17 g

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

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0.42%0.3g

Sugars

3.1%2.24g

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

0.3 gvs2.24 g

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

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0%0g

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 gvsNA g

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

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%0g

Glucose

0 gvsNA g

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

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%0.3g

Sucrose

%2.14g

0.3 gvs2.14 g

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

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9.87%3.75g

Fiber

19.4%7.36g

3.75 gvs7.36 g

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

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10.7%6g

Protein

31.8%17.8g

6 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, potato chips, lightly saltedvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

Find Snacks rich in Vitamin A Buy Preformed Vegan Vitamin A

11.8%0.14mg

Vitamin B1

106%1.27mg

Thiamine

0.14 mgvs1.27 mg

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

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12%0.15mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.15 mgvs0.3 mg

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

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30.6%4.9mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

4.9 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

14.6%0.73mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

0.73 mgvs0.97 mg

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

Find Snacks rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

44.7%0.58mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.58 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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13%51.8μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

51.8 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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27%24.4mg

Vitamin C

1.33%1.2mg

Ascorbic acid

24.4 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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46%6.9mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

6.9 mgvs30 mg

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

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16.4%19.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

19.7 μgvs0 μg

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

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Minerals

Snacks, potato chips, lightly saltedvs Sunflower Seeds

2.14%21.4mg

Calcium

6.68%66.8mg

21.4 mgvs66.8 mg

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

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29.7%0.27mg

Copper

171%1.54mg

0.27 mgvs1.54 mg

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

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1.37%54.7μg

Fluoride

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

54.7 μgvsNA μg

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

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16%1.28mg

Iron

56%4.5mg

1.28 mgvs4.5 mg

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

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13%55.4mg

Magnesium

66.3%278mg

55.4 mgvs278 mg

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

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18.6%0.43mg

Manganese

72.6%1.67mg

0.43 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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19%132mg

Phosphorus

80.7%565mg

132 mgvs565 mg

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

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34.2%1164mg

Potassium

16.2%552mg

1164 mgvs552 mg

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

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12.7%6.96μg

Selenium

82.5%45.4μg

6.96 μgvs45.4 μg

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

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11%167mg

Sodium

0.51%7.7mg

167 mgvs7.7 mg

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

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12.3%1.35mg

Zinc

39%4.3mg

1.35 mgvs4.3 mg

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

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0.033%1.2g

Water

0.11%4.05g

1.2 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, potato chips, lightly salted vs Sunflower Seeds:

Snacks, potato chips, lightly salted have 20.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 9 times more Vitamin B1, 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 3.8 times more Vitamin B9 and 4.4 times more Vitamin E than Snacks, potato chips, lightly salted.
Both Snacks, potato chips, lightly salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

Snacks, potato chips, lightly salted have 2.1 times more Potassium and 21.7 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.1 times more Calcium, 5.8 times more Copper, 3.5 times more Iron, 5 times more Magnesium, 3.9 times more Manganese, 4.3 times more Phosphorus, 6.5 times more Selenium and 3.2 times more Zinc than Snacks, potato chips, lightly salted.

Comparison of macro-nutrients per 500 calories:

Snacks, potato chips, lightly salted have 1.3 times more Saturated Fat, 7.2 times more Omega 3 and 2.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.4 times more Fat, 1.8 times more Omega 6, 2 times more Fiber and 3 times more Protein than Snacks, potato chips, lightly salted.
Both Snacks, potato chips, lightly salted and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Snacks, potato chips, lightly salted as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Snacks, potato chips, lightly saltedVS Snacks, Pretzels, gluten- free made with cornstarch and potato flourSunflower SeedsVS Snacks, Pretzels, gluten- free made with cornstarch and potato flourSnacks, potato chips, lightly saltedVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Snacks, potato chips, lightly saltedVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: