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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	79.7% 2310kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	59% 10g	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	109% 141g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	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	NA	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	116% 44g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	137% 76.7g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	191% 1723μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	36.5% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	6.17% 5.56mg	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	691% 104mg	39.4% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	15.2% 18.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	27.8% 278mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	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	655% 4584mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	47.7% 1623mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	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	191% 21mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	5.57% 206g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.7 times more Vitamin B2, 10.1 times more Vitamin B3, 15.3 times more Vitamin B5, 4.5 times more Vitamin B6, 7.4 times more Vitamin B9 and 17.5 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A, 5.4 times more Vitamin C and 1.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B1 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen French Fried Sweet Potatoes with Salt 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 Sweet Potatoes with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Calcium, 10.3 times more Copper, 4.9 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 19.6 times more Phosphorus, 2.1 times more Potassium, 198.3 times more Selenium and 13.9 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 48.7 times more Sodium and 43.3 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 3.2 times more Energy, 5.6 times more Fat, 4.5 times more Saturated Fat, 13 times more Omega 6, 1.9 times more Fiber and 8.9 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 4.7 times more Omega 3, 1.5 times more Carbohydrate and 4.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.