Comparing Nutrients in 1 kilogram Oven-heated Frozen Potato Puffs VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	66.2% 1920kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	93% 91g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	51.8% 16.6g	163% 52g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	185% 241g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	37.7% 27.3g	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	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	292% 111g	38g per day for Men 19-50 years
Protein	38% 21.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	618% 8.04mg	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	57.5% 230μg	593% 2370μg	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	44.4% 40mg	15.6% 14mg	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	17.3% 2.6mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 140mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	1.58% 63μg	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	72.5% 5.8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	917% 21mg	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	120% 840mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	309% 4630mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	481% 53mg	11mg per day for Men 19-50 years
Water	16% 597g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Potato Puffs vs Roasted Sunflower Seeds:

• Oven-heated Frozen Potato Puffs have 2.9 times more Vitamin C and 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B1, 6.6 times more Vitamin B2, 4.9 times more Vitamin B3, 22 times more Vitamin B5, 6.6 times more Vitamin B6, 10.3 times more Vitamin B9 and 100.4 times more Vitamin E than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oven-heated Frozen Potato Puffs vs Roasted Sunflower Seeds:

• Oven-heated Frozen Potato Puffs have 154.3 times more Sodium and 49.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 23.2 times more Copper, 6.6 times more Iron, 7.6 times more Magnesium, 16.6 times more Manganese, 13.8 times more Phosphorus, 3 times more Potassium, 198.3 times more Selenium and 17.6 times more Zinc than Oven-heated Frozen Potato Puffs.

Comparison of macro-nutrients per 1 kilogram:

• Oven-heated Frozen Potato Puffs have 3 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Energy, 5.5 times more Fat, 3.1 times more Saturated Fat, 15.3 times more Omega 6, 10.1 times more Sugars, 5.6 times more Fiber and 9.1 times more Protein than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
• Both Oven-heated Frozen Potato Puffs as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.