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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Sunflower Seeds	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	201% 5840kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	658% 855g	130g per day for Men 19-50 years
Sugars	36% 26g	48% 34.7g	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	14% 10g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	% 25g	% 10g	g per day for Men 19-50 years
Fiber	226% 86g	187% 71g	38g per day for Men 19-50 years
Protein	371% 208g	147% 82.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	378% 4.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	662% 8.6mg	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	568% 2270μg	100% 400μg	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	15.6% 14mg	411% 370mg	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	2345% 352mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	78% 780mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	113% 1.02mg	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	656% 52.5mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	487% 11.2mg	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	943% 6600mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	207% 7030mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.98% 36.3g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5, 1.6 times more Vitamin B6, 5.7 times more Vitamin B9 and 130.3 times more Vitamin E than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 26.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Dried Sunflower Seed Kernels have 1.9 times more Calcium, 17.6 times more Copper, 4.8 times more Iron, 3.3 times more Magnesium, 1.7 times more Manganese, 2.7 times more Phosphorus, 2 times more Selenium and 5.5 times more Zinc than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 7.4 times more Sodium than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Granules of Dehydrated Mashed Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 95.3 times more Fat, 32.3 times more Saturated Fat, 128.1 times more Omega 6, 1.2 times more Fiber and 2.5 times more Protein than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 4.3 times more Carbohydrate and 1.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Granules of Dehydrated Mashed Potatoes have similar amounts of Omega 3 per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.