Comparing Nutrients in 14 ounces Oven-heated Frozen French Fries VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oven-heated Frozen French Fries	Sunflower Seeds	Recommended Dietary Allowance
Energy	23% 667kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	% 9.92g	g per day for Men 19-50 years
Fiber	27% 10.3g	90% 34g	38g per day for Men 19-50 years
Protein	19% 10.6g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	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	27.8% 111μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.7% 52.8mg	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

	Oven-heated Frozen French Fries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	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	36.7% 2.94mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	55% 385mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	6.6% 244g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oven-heated Frozen French Fries vs Sunflower Seeds:

• Oven-heated Frozen French Fried Potatoes have 9.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 11.6 times more Vitamin B1, 11.5 times more Vitamin B2, 3.8 times more Vitamin B3, 2.2 times more Vitamin B5, 7.3 times more Vitamin B6, 8.1 times more Vitamin B9 and 319.7 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen French Fries vs Sunflower Seeds:

• Oven-heated Frozen French Fried Potatoes have 3.6 times more Sodium and 13 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Calcium, 13.3 times more Copper, 7.1 times more Iron, 12.5 times more Magnesium, 9.3 times more Manganese, 6.8 times more Phosphorus, 1.4 times more Potassium, 265 times more Selenium and 13.2 times more Zinc than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen French Fried Potatoes have 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.5 times more Energy, 9.9 times more Fat, 4.3 times more Saturated Fat, 2.9 times more Omega 3, 82.6 times more Omega 6, 9.4 times more Sugars, 3.3 times more Fiber and 7.8 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.