Comparing Nutrients in 14 ounces Sunflower Seeds VS Frozen Potato Puffs

Macros Ratio

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

Macro Nutrients

	Sunflower Seeds	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	80% 2318kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	35.6% 34.6g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	17.6% 5.63g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	67.7% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	75.7% 98g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	1.53% 1.1g	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	NA	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	NA	% 0.64g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 0.52g	g per day for Men 19-50 years
Fiber	90% 34g	24% 9.13g	38g per day for Men 19-50 years
Protein	147% 82.5g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	59.2% 0.77mg	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	225% 901μg	17% 67.5μg	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	6.17% 5.56mg	30.4% 27.4mg	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	931% 140mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	31% 310mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	33% 0.3mg	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	260% 21mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	19% 0.44mg	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	374% 2619mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	113% 1699mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	6.74% 249g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Frozen Potato Puffs, Unprepared contain 4.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels have 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.
• While Frozen Potato Puffs, Unprepared contain 47.6 times more Sodium and 13.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 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.
• While Frozen Potato Puffs, Unprepared contain 3.9 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Potato Puffs, Unprepared have similar amounts of Carbohydrate per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.