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

Weight per 500 calories

Snacks, potato chips, lightly salted

89.3g

Oil Roasted Sunflower Seeds

84.5g

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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Snacks, potato chips, lightly salted

57%

38%

Oil Roasted Sunflower Seeds

13%

73%

14%

500 kcal ▼

Macro Nutrients

Snacks, potato chips, lightly saltedvs Oil Roasted 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

44.7%43.3g

31.6 gvs43.3 g

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

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15.3%4.9g

Saturated Fat

18.7%5.97g

4.9 gvs5.97 g

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

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23%0.37g

Omega 3

4.28%0.068g

0.37 gvs0.068 g

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

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63%10.7g

Omega 6

170%29g

10.7 gvs29 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

15%19.3g

48 gvs19.3 g

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

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0.42%0.3g

Sugars

3.62%2.63g

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

0.3 gvs2.63 g

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

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0%0g

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]

0 gvs0 g

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

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%0g

Glucose

%0.63g

0 gvs0.63 g

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

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%0.3g

Sucrose

%2g

0.3 gvs2 g

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

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9.87%3.75g

Fiber

23.6%8.95g

3.75 gvs8.95 g

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

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10.7%6g

Protein

30.3%17g

6 gvs17 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 Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 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

22.5%0.27mg

Thiamine

0.14 mgvs0.27 mg

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

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12%0.15mg

Vitamin B2

18%0.24mg

Riboflavin

0.15 mgvs0.24 mg

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

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30.6%4.9mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

4.9 mgvs3.5 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

117%5.86mg

Pantothenic acid

0.73 mgvs5.86 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

51.5%0.67mg

Pyridoxine

0.58 mgvs0.67 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

49.4%198μg

Folates and Folic Acid

51.8 μgvs198 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

1.03%0.93mg

Ascorbic acid

24.4 mgvs0.93 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 .

Find Snacks rich in Vitamin D Buy Vegan Vitamin D

46%6.9mg

Vitamin E

205%30.7mg

Tocopherols and Tocotrienols

6.9 mgvs30.7 mg

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

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16.4%19.7μg

Vitamin K

2.2%2.6μg

Phytomenadione or phylloquinone

19.7 μgvs2.6 μg

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

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Minerals

Snacks, potato chips, lightly saltedvs Oil Roasted Sunflower Seeds

2.14%21.4mg

Calcium

7.35%73.5mg

21.4 mgvs73.5 mg

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

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29.7%0.27mg

Copper

169%1.52mg

0.27 mgvs1.52 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

45%3.6mg

1.28 mgvs3.6 mg

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

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13%55.4mg

Magnesium

25.5%107mg

55.4 mgvs107 mg

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

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18.6%0.43mg

Manganese

76.4%1.76mg

0.43 mgvs1.76 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

137%962mg

132 mgvs962 mg

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

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34.2%1164mg

Potassium

12%408mg

1164 mgvs408 mg

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

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12.7%6.96μg

Selenium

120%66μg

6.96 μgvs66 μg

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

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11%167mg

Sodium

0.17%2.53mg

167 mgvs2.53 mg

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

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12.3%1.35mg

Zinc

40%4.4mg

1.35 mgvs4.4 mg

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

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0.033%1.2g

Water

0.035%1.3g

1.2 gvs1.3 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 Oil Roasted Sunflower Seeds:

Snacks, potato chips, lightly salted have 1.4 times more Vitamin B3, 26.2 times more Vitamin C and 7.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 1.5 times more Vitamin B2, 8.1 times more Vitamin B5, 3.8 times more Vitamin B9 and 4.5 times more Vitamin E than Snacks, potato chips, lightly salted.
Both Snacks, potato chips, lightly salted and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 500 kcal.
Both Snacks, potato chips, lightly salted as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

Snacks, potato chips, lightly salted have 2.9 times more Potassium and 65.9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.4 times more Calcium, 5.7 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 4.1 times more Manganese, 7.3 times more Phosphorus, 9.5 times more Selenium and 3.3 times more Zinc than Snacks, potato chips, lightly salted.

Comparison of macro-nutrients per 500 calories:

Snacks, potato chips, lightly salted have 5.4 times more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Fat, 2.7 times more Omega 6, 2.4 times more Fiber and 2.8 times more Protein than Snacks, potato chips, lightly salted.
Both Snacks, potato chips, lightly salted and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
Both Snacks, potato chips, lightly salted as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, 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 flourOil Roasted Sunflower SeedsVS Snacks, Pretzels, gluten- free made with cornstarch and potato flourSnacks, potato chips, lightly saltedVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: