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

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Mashed Potato Granules	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	128% 3720kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	658% 855g	158% 206g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	14% 10g	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	% 9.2g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	187% 71g	303% 115g	38g per day for Men 19-50 years
Protein	147% 82.2g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	298% 47.7mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	662% 8.6mg	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	100% 400μg	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	411% 370mg	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	18% 2.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	487% 11.2mg	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	350% 2450mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	207% 7030mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	493% 271μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	0.98% 36.3g	0.27% 10g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Dry Mashed Potato Granules 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 Dry Mashed Potato Granules vs Toasted Sunflower Seeds:

• 1 kilogram of Dry Mashed Potato Granules has 1.4 times more Vitamin B1 and 26.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 20.5 times more Vitamin B5 and 6 times more Vitamin B9 than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Toasted Sunflower Seeds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Granules of Dehydrated Mashed Potatoes 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 Dry Mashed Potato Granules vs Toasted Sunflower Seeds:

• 1 kilogram of Dry Mashed Potato Granules has 1.4 times more Potassium and 22.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Calcium, 18 times more Copper, 6.2 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 4.7 times more Phosphorus and 5.8 times more Zinc than Granules of Dehydrated Mashed Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Mashed Potato Granules has 4.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 105.2 times more Fat, 43.1 times more Saturated Fat, 1.4 times more Omega 3, 207.7 times more Omega 6, 1.6 times more Fiber and 2.1 times more Protein than Granules of Dehydrated Mashed Potatoes.
• 1 kilogram of Dry Mashed Potato Granules provide inadequate amounts of Omega 6