Comparing Nutrients in 1 kilogram Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	115% 3330kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	193% 187g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	186% 59.6g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	82.6% 14g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	305% 397g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	84.2% 32g	279% 106g	38g per day for Men 19-50 years
Protein	63.4% 35.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Oil 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	66.7% 0.8mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	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	55% 220μg	585% 2340μg	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	69% 62mg	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	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	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	208% 16.6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	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	137% 960mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	409% 6130mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	474% 52mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Oil Roasted Sunflower Seeds:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 5.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4 times more Vitamin B1, 7.6 times more Vitamin B2, 1.5 times more Vitamin B3, 11.4 times more Vitamin B5, 3.7 times more Vitamin B6 and 10.6 times more Vitamin B9 than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Oil Roasted Sunflower Seeds:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 204.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 45.1 times more Copper, 2.6 times more Iron, 5.5 times more Magnesium, 7.3 times more Manganese, 11.9 times more Phosphorus, 130.3 times more Selenium and 12.7 times more Zinc than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Energy, 2.7 times more Fat, 24.3 times more Omega 6, 3.3 times more Fiber and 5.7 times more Protein than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Saturated Fat per 1 kg.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.