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Comparing Nutrients in 1 kilogram Sunflower SeedsVS Oven Heated Frozen French Fries with Salt

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Oven Heated Frozen French Fries with Salt
7%
30%
63%
1 kg ▼

Macro Nutrients

201%5840kcal
Energy
54.5%1580kcal
5840 kcalvs1580 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
531%515g
Fat
56.5%54.8g
515 gvs54.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
139%44.6g
Saturated Fat
26.5%8.5g
44.6 gvs8.5 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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37.5%0.6g
Omega 3
147%2.35g
0.6 gvs2.35 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1356%231g
Omega 6
74.5%12.7g
231 gvs12.7 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
154%200g
Carbohydrate
197%256g
200 gvs256 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
36%26g
Sugars
5.1%3.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
26 gvs3.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%1.8g
NA gvs1.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%25g
Sucrose
%1.8g
25 gvs1.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
226%86g
Fiber
52.6%20g
86 gvs20 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
371%208g
Protein
49%27.5g
208 gvs27.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.33%30μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
30 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
1233%15mg
Vitamin B1
108%1.3mg
Thiamine
15 mgvs1.3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
273%3.55mg
Vitamin B2
24.6%0.32mg
Riboflavin
3.55 mgvs0.32 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
521%83.4mg
Vitamin B3
130%20.8mg
Niacin, nicotinic acid, niacinamide
83.4 mgvs20.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
226%11.3mg
Vitamin B5
93%4.63mg
Pantothenic acid
11.3 mgvs4.63 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
1035%13.5mg
Vitamin B6
201%2.6mg
Pyridoxine
13.5 mgvs2.6 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
568%2270μg
Vitamin B9
57.5%230μg
Folates and Folic Acid
2270 μgvs230 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
15.6%14mg
Vitamin C
96%86mg
Ascorbic acid
14 mgvs86 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2345%352mg
Vitamin E
26%3.9mg
Tocopherols and Tocotrienols
352 mgvs3.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
61.7%74μg
Phytomenadione or phylloquinone
0 μgvs74 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

78%780mg
Calcium
12%120mg
780 mgvs120 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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2000%18mg
Copper
116%1.04mg
18 mgvs1.04 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
6.4%256μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs256 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
656%52.5mg
Iron
71.3%5.7mg
52.5 mgvs5.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
774%3250mg
Magnesium
57%240mg
3250 mgvs240 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
848%19.5mg
Manganese
67%1.54mg
19.5 mgvs1.54 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
943%6600mg
Phosphorus
124%870mg
6600 mgvs870 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
190%6450mg
Potassium
141%4780mg
6450 mgvs4780 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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964%530μg
Selenium
7.27%4μg
530 μgvs4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
6%90mg
Sodium
216%3240mg
90 mgvs3240 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
455%50mg
Zinc
32%3.5mg
50 mgvs3.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
1.28%47.3g
Water
17.4%644g
47.3 gvs644 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Oven Heated Frozen French Fries with Salt:
Comparing minerals per 1 kilogram for Sunflower Seeds vs Oven Heated Frozen French Fries with Salt:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: