Comparing Nutrients in 14 ounces Frozen Potato Puffs VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen Potato Puffs	Sunflower Seeds	Recommended Dietary Allowance
Energy	24.4% 706kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	35.6% 34.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.63g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	67.7% 11.5g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	61% 79.4g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	14.3% 10.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	% 9.92g	g per day for Men 19-50 years
Fiber	24% 9.13g	90% 34g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.4% 27.4mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	794% 7.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.3% 1.87mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	336% 7.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.3% 254mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	113% 1699mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	180% 20mg	11mg per day for Men 19-50 years
Water	6.74% 249g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Potato Puffs vs Sunflower Seeds:

• Frozen Potato Puffs, Unprepared have 4.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8 times more Vitamin B1, 5.8 times more Vitamin B2, 4.6 times more Vitamin B3, 1.9 times more Vitamin B5, 6.9 times more Vitamin B6, 13.4 times more Vitamin B9 and 319.7 times more Vitamin E than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Potato Puffs vs Sunflower Seeds:

• Frozen Potato Puffs, Unprepared have 47.6 times more Sodium and 13.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Calcium, 24 times more Copper, 11.2 times more Iron, 20.3 times more Magnesium, 17.6 times more Manganese, 10.3 times more Phosphorus, 2.6 times more Potassium, 176.7 times more Selenium and 19.2 times more Zinc than Frozen Potato Puffs, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Potato Puffs, Unprepared have 3.9 times more Omega 3 and 1.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Energy, 5.9 times more Fat, 3.1 times more Saturated Fat, 7.9 times more Omega 6, 9.4 times more Sugars, 3.7 times more Fiber and 10.8 times more Protein than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.