Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	79.7% 2310kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	5.77% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	75.7% 98g	130g per day for Men 19-50 years
Sugars	15% 11g	1.1% 0.79g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	116% 44g	20% 7.54g	38g per day for Men 19-50 years
Protein	137% 76.7g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	54.3% 0.71mg	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	235% 941μg	34.7% 139μg	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	76.3% 68.7mg	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	691% 104mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	41% 0.37mg	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	189% 15mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	27.3% 0.63mg	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	655% 4584mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Frozen French Fried Potatoes:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.1 times more Vitamin B2, 3.5 times more Vitamin B3, 14.9 times more Vitamin B5, 4.5 times more Vitamin B6, 6.8 times more Vitamin B9, 261 times more Vitamin E and 1.2 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 12.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Unprepared Frozen French Fried Potatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Frozen French Fried Potatoes:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.8 times more Calcium, 19.7 times more Copper, 6.1 times more Iron, 6.1 times more Magnesium, 13.4 times more Manganese, 13.9 times more Phosphorus, 2.1 times more Potassium and 15.1 times more Zinc than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 7.7 times more Sodium and 55.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 4 times more Energy, 10.7 times more Fat, 5.6 times more Saturated Fat, 3.8 times more Omega 3, 132.7 times more Omega 6, 13.7 times more Sugars, 5.8 times more Fiber and 8.6 times more Protein than Unprepared Frozen French Fried Potatoes.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Unprepared Frozen French Fried Potatoes have similar amounts of Carbohydrate per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.