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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 722kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	36.5% 35.4g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	61% 79.4g	130g per day for Men 19-50 years
Sugars	70.6% 51g	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	3.12% 2.26g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	% 9.92g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	90% 34g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	191% 1723μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.83mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.7% 5.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	225% 901μg	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	33% 29.8mg	6.17% 5.56mg	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	39.4% 5.9mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.2% 18.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20.6% 206mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	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	38.2% 3.06mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	33.5% 234mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	47.7% 1623mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	180% 20mg	11mg per day for Men 19-50 years
Water	5.57% 206g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Frozen French Fried Sweet Potatoes with Salt have 144.7 times more Vitamin A, 5.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.1 times more Vitamin B1, 3.9 times more Vitamin B2, 12 times more Vitamin B3, 2.5 times more Vitamin B5, 7.6 times more Vitamin B6, 7.1 times more Vitamin B9 and 23.6 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen French Fried Sweet Potatoes with Salt have 16.2 times more Sodium and 11 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium, 10.2 times more Copper, 6.8 times more Iron, 12.5 times more Magnesium, 4.1 times more Manganese, 11.2 times more Phosphorus, 1.6 times more Potassium, 132.5 times more Selenium and 13.2 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.

Comparison of macro-nutrients per 14 ounces:

• Frozen French Fried Sweet Potatoes with Salt have 5.4 times more Omega 3, 1.8 times more Carbohydrate and 4.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Energy, 5.8 times more Fat, 3.9 times more Saturated Fat, 9.1 times more Omega 6, 1.5 times more Fiber and 9.6 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.