Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%

Macro Nutrients

	Toasted Sunflower Seeds	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Energy	213% 6190kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	193% 187g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	186% 59.6g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	82.6% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	305% 397g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	303% 115g	84.2% 32g	38g per day for Men 19-50 years
Protein	307% 172g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	167% 26.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	164% 2.13mg	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	595% 2380μg	55% 220μg	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	69% 62mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Calcium	57% 570mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	44.4% 0.4mg	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	851% 68mg	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	124% 2.85mg	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	1654% 11580mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	409% 6130mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.27% 10g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• 1 kilogram of Toasted Sunflower Seeds has 4.1 times more Vitamin B1, 7.7 times more Vitamin B2, 1.6 times more Vitamin B3, 11.6 times more Vitamin B5, 3.8 times more Vitamin B6 and 10.8 times more Vitamin B9 than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 1 kg of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contains 4.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• 1 kilogram of Toasted Sunflower Seeds has 4.8 times more Calcium, 45.9 times more Copper, 4.1 times more Iron, 5.6 times more Magnesium, 7.4 times more Manganese, 12.1 times more Phosphorus and 12.9 times more Zinc than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 1 kg of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contains 204.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.9 times more Energy, 3 times more Fat, 26.6 times more Omega 6, 3.6 times more Fiber and 4.8 times more Protein than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven.
• While 1 kg of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contains 1.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven offer comparable quantities of Saturated Fat per one kilogram.