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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.6% 770kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	27.7% 27g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	70% 91g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	17% 12.3g	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	0% 0g	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	% 0.4g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0.83g	% 9.4g	g per day for Men 19-50 years
Fiber	29.2% 11g	111% 42g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Oil 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	42.7% 0.51mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.05mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	242% 3.14mg	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	32.7% 131μg	232% 929μg	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	62.6% 56.4mg	4.85% 4.37mg	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	4.23% 0.64mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	796% 7.16mg	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	39.7% 3.18mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	32.3% 0.74mg	359% 8.26mg	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	63.5% 445mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	59% 2004mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	106% 1588mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	6.07% 225g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Oven-heated Frozen Shoestring French Fried Potatoes with Salt versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 12.9 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 8.2 times more Vitamin B2, 1.8 times more Vitamin B3, 12.5 times more Vitamin B5, 4.1 times more Vitamin B6, 7.1 times more Vitamin B9 and 227.1 times more Vitamin E than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 133.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 15.8 times more Copper, 5.4 times more Iron, 5.1 times more Magnesium, 11.1 times more Manganese, 10.2 times more Phosphorus, 130.3 times more Selenium and 12.1 times more Zinc than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Oil Roasted Sunflower Seeds contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 1.4 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 3.1 times more Energy, 7.6 times more Fat, 5.6 times more Saturated Fat, 3.4 times more Omega 3, 106.2 times more Omega 6, 10 times more Sugars, 3.8 times more Fiber and 6.9 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 14 ounces of Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6