Comparing Nutrients in 14 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	22% 639kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	73.5% 96g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	15% 11g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0.67g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	116% 44g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	245% 3.2mg	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	22% 87.3μg	235% 941μg	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	52% 47mg	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	2.65% 0.4mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	807% 7.26mg	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	37.2% 2.98mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	55% 1869mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	103% 1552mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	191% 21mg	11mg per day for Men 19-50 years
Water	6.77% 250g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Roasted Sunflower Seeds:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B2, 3.3 times more Vitamin B3, 14.3 times more Vitamin B5, 4.7 times more Vitamin B6, 10.8 times more Vitamin B9 and 261 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Roasted Sunflower Seeds:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 130.3 times more Sodium and 52.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Calcium, 12.6 times more Copper, 5.1 times more Iron, 4.6 times more Magnesium, 9.6 times more Manganese, 11.9 times more Phosphorus, 1.8 times more Potassium, 793 times more Selenium and 13.2 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Energy, 9.7 times more Fat, 4.8 times more Saturated Fat, 3.8 times more Omega 3, 115.8 times more Omega 6, 9.4 times more Sugars, 4.8 times more Fiber and 7.7 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 14 oz.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.