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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	66.2% 1920kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	93% 91g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	51.8% 16.6g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	158% 206g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	NA	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	303% 115g	38g per day for Men 19-50 years
Protein	38% 21.3g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	619% 8.05mg	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	595% 2380μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 140mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	16% 597g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Potato Puffs VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Oven-heated Frozen Potato Puffs versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oven-heated Frozen Potato Puffs has 2.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 4.7 times more Vitamin B1, 7.7 times more Vitamin B2, 2.9 times more Vitamin B3, 22.1 times more Vitamin B5, 6.7 times more Vitamin B6 and 10.3 times more Vitamin B9 than Oven-heated Frozen Potato Puffs.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Potato Puffs as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Oven-heated Frozen Potato Puffs has 154.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 4.1 times more Calcium, 23.2 times more Copper, 11.7 times more Iron, 7.6 times more Magnesium, 16.6 times more Manganese, 13.8 times more Phosphorus, 1.7 times more Potassium and 17.7 times more Zinc than Oven-heated Frozen Potato Puffs.
• 1 kilogram of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oven-heated Frozen Potato Puffs has 2.6 times more Omega 3 and 1.3 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.2 times more Energy, 6.3 times more Fat, 3.6 times more Saturated Fat, 17.4 times more Omega 6, 5.8 times more Fiber and 8.1 times more Protein than Oven-heated Frozen Potato Puffs.