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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crosscut French Fried Sweet Potatoes	3%	48%	49%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen Crosscut French Fried Sweet Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	28.6% 830kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	61% 79.4g	130g per day for Men 19-50 years
Sugars	35.4% 25.6g	14.3% 10.4g	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	NA	% 9.92g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	90% 34g	38g per day for Men 19-50 years
Protein	12% 6.75g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Crosscut French Fried Sweet Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	411% 5.34mg	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	NA	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.5% 16.7mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crosscut French Fried Sweet Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	NA	794% 7.14mg	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	22% 1.75mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	NA	307% 1290mg	420mg per day for Men 19-50 years
Manganese	NA	336% 7.74mg	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	NA	374% 2619mg	700mg per day for Men 19-50 years
Potassium	28.5% 968mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	NA	382% 210μg	55μg per day for Men 19-50 years
Sodium	56.6% 849mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	NA	180% 20mg	11mg per day for Men 19-50 years
Water	6.5% 240g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 3 times more Vitamin C than Dried Sunflower Seed Kernels.

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

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 23.8 times more Sodium and 12.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Calcium, 11.9 times more Iron and 2.6 times more Potassium than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Crosscut French Fried Sweet Potatoes, Unprepared have 1.3 times more Carbohydrate and 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Energy, 4.6 times more Fat, 4.8 times more Saturated Fat, 2.5 times more Fiber and 12.2 times more Protein than Frozen Crosscut French Fried Sweet Potatoes, Unprepared.
• Both Frozen Crosscut French Fried Sweet Potatoes, Unprepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.