Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Sunflower Seed Butter	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	84.4% 2449kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	109% 141g	130g per day for Men 19-50 years
Sugars	57.7% 42g	70.6% 51g	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	3.12% 2.26g	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	% 0g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 41.7g	% 21.5g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	122% 68.6g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	191% 1723μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	36.5% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.7% 5.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	235% 941μg	31.8% 127μg	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	12% 10.7mg	33% 29.8mg	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	606% 91mg	39.4% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	25.4% 254mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	78% 0.7mg	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	204% 16.4mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	83% 1.9mg	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	378% 2643mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	47.7% 1623mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	38.6% 579mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	5.57% 206g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Frozen French Fried Sweet Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Frozen French Fried Sweet Potatoes with Salt:

• 14 ounces of Sunflower Seed Butter have 1.8 times more Vitamin B2, 9.7 times more Vitamin B3, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6, 7.4 times more Vitamin B9 and 15.4 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While 14 oz of Frozen French Fried Sweet Potatoes with Salt contain 1.7 times more Vitamin B1 and 2.8 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Frozen French Fried Sweet Potatoes with Salt:

• 14 ounces of Sunflower Seed Butter have 1.2 times more Calcium, 9 times more Copper, 5.4 times more Iron, 12 times more Magnesium, 4.3 times more Manganese, 11.3 times more Phosphorus, 1.4 times more Potassium, 261 times more Selenium and 12.9 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 14 oz of Frozen French Fried Sweet Potatoes with Salt contain 48.7 times more Sodium than Sunflower Seed Butter no Salt.
• 14 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 3.4 times more Energy, 6.2 times more Fat, 4 times more Saturated Fat, 3.9 times more Omega 6 and 8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 14 oz of Frozen French Fried Sweet Potatoes with Salt contain 6.5 times more Omega 3 and 1.5 times more Carbohydrate than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Sugars and Fiber per 14 ounces.