Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	81% 2350kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	248% 322g	130g per day for Men 19-50 years
Sugars	17% 12.3g	18.4% 13.3g	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	5.36% 3.9g	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	% 2.94g	% 3.53g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 3.93g	g per day for Men 19-50 years
Fiber	111% 42g	69% 26g	38g per day for Men 19-50 years
Protein	142% 79.6g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	327% 3.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	228% 2.97mg	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	232% 929μg	45.6% 183μg	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	4.85% 4.37mg	357% 321mg	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	961% 144mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	28.8% 34.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	34.5% 345mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	71% 0.64mg	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	212% 17mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	27.8% 0.64mg	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	646% 4521mg	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	128% 4358mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Dry Mashed Potatoes Flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Dry Mashed Potatoes Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Dry Mashed Potatoes Flakes:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.5 times more Vitamin B2, 3.3 times more Vitamin B5, 5.1 times more Vitamin B9 and 1211 times more Vitamin E than Dry Mashed Potatoes Flakes.
• While 14 oz of Dehydrated Mashed Potatoes Flakes contain 3.1 times more Vitamin B1, 1.5 times more Vitamin B3, 73.6 times more Vitamin C and 2.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dry Mashed Potatoes Flakes provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 14 ounces of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Dry Mashed Potatoes Flakes:

• 14 ounces of Oil Roasted Sunflower Seeds have 3.2 times more Calcium, 11.2 times more Copper, 3.5 times more Iron, 1.9 times more Magnesium, 12.9 times more Manganese, 7.3 times more Phosphorus, 5.8 times more Selenium and 7.4 times more Zinc than Dry Mashed Potatoes Flakes.
• While 14 oz of Dehydrated Mashed Potatoes Flakes contain 2.3 times more Potassium and 25.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Energy, 125.1 times more Fat, 41.8 times more Saturated Fat, 3 times more Omega 3, 367.8 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Dry Mashed Potatoes Flakes.
• While 14 oz of Dehydrated Mashed Potatoes Flakes contain 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dry Mashed Potatoes Flakes offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6