Comparing Nutrients in 14 ounces Sunflower Seeds VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Sunflower Seeds	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	80% 2318kcal	30% 865kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	48.3% 15.5g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	14.4% 2.44g	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	104% 135g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	147% 82.5g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oven-heated Frozen Cottage-cut French Fried Potatoes	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	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	60% 9.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	74% 0.96mg	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	42% 37.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	31% 310mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	88% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.54% 102μg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	52.5% 1.2mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	5.67% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• Dried Sunflower Seed Kernels have 12.4 times more Vitamin B1, 11.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 5.5 times more Vitamin B6 and 13.4 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 6.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• Dried Sunflower Seed Kernels have 7.8 times more Calcium, 9 times more Copper, 3.5 times more Iron, 14.8 times more Magnesium, 6.4 times more Manganese, 10.2 times more Phosphorus, 1.3 times more Potassium, 132.5 times more Selenium and 12.2 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 5 times more Sodium and 11.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.7 times more Energy, 6.3 times more Fat, 37.5 times more Omega 6, 2.7 times more Fiber and 6 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oven-heated Frozen Cottage-cut French Fried Potatoes have similar amounts of Saturated Fat per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.