Comparing Nutrients in 1 kilogram Dry Mashed Potato Granules VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3720kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	658% 855g	176% 229g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	14% 10g	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	% 9.2g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 10g	% 23.7g	g per day for Men 19-50 years
Fiber	187% 71g	279% 106g	38g per day for Men 19-50 years
Protein	147% 82.2g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	378% 4.53mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	662% 8.6mg	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	100% 400μg	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	411% 370mg	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	18% 2.7mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	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	136% 11mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	487% 11.2mg	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	350% 2450mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	207% 7030mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	493% 271μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	82.7% 9.1mg	474% 52mg	11mg per day for Men 19-50 years
Water	0.98% 36.3g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Mashed Potato Granules versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Mashed Potato Granules vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Dry Mashed Potato Granules has 1.4 times more Vitamin B1, 33.6 times more Vitamin C and 2.9 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 20.1 times more Vitamin B5, 5.9 times more Vitamin B9 and 134.6 times more Vitamin E than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Dry Mashed Potato Granules have insufficient amounts of Vitamin E
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Granules of Dehydrated Mashed Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Mashed Potato Granules vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Dry Mashed Potato Granules has 1.5 times more Potassium and 22.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.1 times more Calcium, 17.7 times more Copper, 3.9 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 4.6 times more Phosphorus, 2.9 times more Selenium and 5.7 times more Zinc than Granules of Dehydrated Mashed Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Mashed Potato Granules has 3.7 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 95 times more Fat, 51.2 times more Saturated Fat, 1.4 times more Omega 3, 190 times more Omega 6, 1.5 times more Fiber and 2.4 times more Protein than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Dry Mashed Potato Granules provide inadequate amounts of Omega 6