Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Sunflower Seed Flour	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	112% 3260kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	92% 89.2g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	203% 3.25g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	274% 356g	130g per day for Men 19-50 years
Sugars	NA	178% 129g	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	7.86% 5.7g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 54g	g per day for Men 19-50 years
Fiber	137% 52g	150% 57g	38g per day for Men 19-50 years
Protein	858% 481g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	482% 4340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	555% 2220μg	80% 320μg	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	14.4% 13mg	83.3% 75mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	114% 1140mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	197% 1.77mg	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	828% 66.2mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	209% 4.8mg	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	984% 6890mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	120% 4090mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	97% 1460mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	2% 74.7g	14% 520g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Frozen French Fried Sweet Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour versus 1 kg of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seed Flour vs Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Sunflower Seed Flour has 34.6 times more Vitamin B1, 2.9 times more Vitamin B2, 10.5 times more Vitamin B3, 14.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 6.9 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 217 times more Vitamin A and 5.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Frozen French Fried Sweet Potatoes with Salt:

• 1 kilogram of Sunflower Seed Flour has 2.2 times more Calcium, 9.7 times more Copper, 8.6 times more Iron, 13.3 times more Magnesium, 4.1 times more Manganese, 11.7 times more Phosphorus, 145.5 times more Selenium and 13 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 6.1 times more Potassium and 48.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Flour has 1.8 times more Energy and 22.3 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 5.5 times more Fat, 8.4 times more Saturated Fat, 162.5 times more Omega 3 and 2.9 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3