Comparing Nutrients in 1 kilogram Frozen French Fried Sweet Potatoes with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	62.8% 1820kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.2g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	203% 3.25g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	158% 206g	130g per day for Men 19-50 years
Sugars	178% 129g	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	7.86% 5.7g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 54g	NA	g per day for Men 19-50 years
Fiber	150% 57g	303% 115g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	482% 4340μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49.7% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80% 320μg	595% 2380μg	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	83.3% 75mg	15.6% 14mg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.3% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52% 520mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	2038% 18.3mg	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	96% 7.7mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	919% 21mg	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	84.3% 590mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	120% 4090mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	97% 1460mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	482% 53mg	11mg per day for Men 19-50 years
Water	14% 520g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Toasted Sunflower Seeds per 1 kg

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

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

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has more Vitamin A and 5.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.5 times more Vitamin B1, 3.1 times more Vitamin B2, 6 times more Vitamin B3, 15.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen French Fried Sweet Potatoes with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has 48.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 10.4 times more Copper, 8.8 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 19.6 times more Phosphorus and 13.9 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Toasted Sunflower Seeds contain similar levels of Calcium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has 4.1 times more Omega 3 and 1.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.4 times more Energy, 6.4 times more Fat, 5.1 times more Saturated Fat, 14.8 times more Omega 6, 2 times more Fiber and 8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.