Comparing Nutrients in 1 kilogram Frozen Potato Wedges VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Wedges	8%	15%	77%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen Potato Wedges	Sunflower Seeds	Recommended Dietary Allowance
Energy	44.5% 1290kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	154% 200g	130g per day for Men 19-50 years
Sugars	4.14% 3g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	52.6% 20g	226% 86g	38g per day for Men 19-50 years
Protein	48.2% 27g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Wedges	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.4mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	269% 3.5mg	1035% 13.5mg	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	568% 2270μg	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	124% 112mg	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	NA	2345% 352mg	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 Potato Wedges	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	NA	2000% 18mg	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	87.5% 7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	NA	848% 19.5mg	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	124% 870mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	116% 3940mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	18.5% 683g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Potato Wedges vs Sunflower Seeds:

• Frozen Potato Wedges have 8 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.8 times more Vitamin B1, 8.9 times more Vitamin B2, 5.4 times more Vitamin B3 and 3.8 times more Vitamin B6 than Frozen Potato Wedges.
• Both Frozen Potato Wedges as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Potato Wedges vs Sunflower Seeds:

• Frozen Potato Wedges have 5.4 times more Sodium and 14.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.2 times more Calcium, 7.5 times more Iron, 17.1 times more Magnesium, 7.6 times more Phosphorus, 1.6 times more Potassium and 13.5 times more Zinc than Frozen Potato Wedges.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Potato Wedges have 1.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.5 times more Energy, 23.4 times more Fat, 8.1 times more Saturated Fat, 226 times more Omega 6, 8.7 times more Sugars, 4.3 times more Fiber and 7.7 times more Protein than Frozen Potato Wedges.
• Both Frozen Potato Wedges as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.