Comparing Nutrients in 1 kilogram Oven-heated Frozen French Fries VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oven-heated Frozen French Fries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1680kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.2g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	176% 229g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	43% 31g	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	0% 0g	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	% 1.1g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 23.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	279% 106g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	609% 7.9mg	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	70% 280μg	585% 2340μg	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	148% 133mg	12.2% 11mg	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	7.33% 1.1mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	2004% 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	93% 7.4mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	904% 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	139% 970mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	133% 4510mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	474% 52mg	11mg per day for Men 19-50 years
Water	16.6% 615g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen French Fries vs Oil Roasted Sunflower Seeds:

• Oven-heated Frozen French Fried Potatoes have 12.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 9 times more Vitamin B2, 1.9 times more Vitamin B3, 13.3 times more Vitamin B5, 4.3 times more Vitamin B6, 8.4 times more Vitamin B9 and 330.3 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 kg.
• Both Oven-heated Frozen French Fried Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oven-heated Frozen French Fries vs Oil Roasted Sunflower Seeds:

• Oven-heated Frozen French Fried Potatoes have 10.7 times more Sodium and 39.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 13.4 times more Copper, 5.8 times more Iron, 4.9 times more Magnesium, 9.9 times more Manganese, 11.7 times more Phosphorus, 391 times more Selenium and 13.7 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.5 times more Energy, 9.8 times more Fat, 6.9 times more Saturated Fat, 3.9 times more Omega 3, 122.6 times more Omega 6, 11.1 times more Sugars, 4.1 times more Fiber and 7.5 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.