Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	201% 5820kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	624% 812g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	46.3% 33.6g	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	13.5% 9.8g	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	% 8.9g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	292% 111g	174% 66g	38g per day for Men 19-50 years
Protein	345% 193g	149% 83.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	823% 9.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	392% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	416% 21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	575% 7.5mg	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	593% 2370μg	115% 460μg	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	900% 810mg	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	1740% 261mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	72.5% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	70% 700mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	179% 1.6mg	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	475% 38mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	157% 660mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	70% 1.6mg	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	1650% 11550mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	323% 10980mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	244% 134μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.78% 65.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Dry Mashed Potatoes Flakes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Dry Mashed Potatoes Flakes:

• 1 kilogram of Roasted Sunflower Seeds has 2.2 times more Vitamin B2, 3.4 times more Vitamin B5, 5.2 times more Vitamin B9 and 870 times more Vitamin E than Dry Mashed Potatoes Flakes.
• While 1 kg of Dehydrated Mashed Potatoes Flakes contains 9.3 times more Vitamin B1, 57.9 times more Vitamin C and 3.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Mashed Potatoes Flakes provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Dry Mashed Potatoes Flakes:

• 1 kilogram of Roasted Sunflower Seeds has 2.6 times more Calcium, 11.4 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 13.1 times more Manganese, 7.4 times more Phosphorus, 5.9 times more Selenium and 7.6 times more Zinc than Dry Mashed Potatoes Flakes.
• While 1 kg of Dehydrated Mashed Potatoes Flakes contains 1.3 times more Potassium and 25.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Energy, 121.5 times more Fat, 30.9 times more Saturated Fat, 2.6 times more Omega 3, 352.5 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Dry Mashed Potatoes Flakes.
• While 1 kg of Dehydrated Mashed Potatoes Flakes contains 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Mashed Potatoes Flakes offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6