Comparing Nutrients in 1 pound Frozen Potato Puffs VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Potato Puffs	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 807kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	20% 6.43g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	65.8% 1.05g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	84% 109g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	17% 12.4g	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	0% 0g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	132% 50.3g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.23mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.64mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	281% 3.65mg	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	19.3% 77μg	269% 1075μg	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	34.8% 31.3mg	7.06% 6.35mg	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	3.33% 0.5mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.9% 59mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	922% 8.3mg	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	26.6% 2.13mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	416% 9.57mg	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	41.5% 290mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	129% 1941mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	218% 24mg	11mg per day for Men 19-50 years
Water	7.7% 285g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Potato Puffs vs Roasted Sunflower Seeds:

• Frozen Potato Puffs, Unprepared have 1.7 times more Vitamin B1 and 4.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4 times more Vitamin B2, 3.9 times more Vitamin B3, 12.1 times more Vitamin B5, 4.1 times more Vitamin B6, 13.9 times more Vitamin B9 and 237.3 times more Vitamin E than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 lb.
• Both Frozen Potato Puffs, Unprepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Potato Puffs vs Roasted Sunflower Seeds:

• Frozen Potato Puffs, Unprepared have 142.7 times more Sodium and 52.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Calcium, 24.4 times more Copper, 8.1 times more Iron, 8.1 times more Magnesium, 19 times more Manganese, 18 times more Phosphorus, 3.4 times more Potassium, 264.3 times more Selenium and 20.3 times more Zinc than Frozen Potato Puffs, Unprepared.

Comparison of macro-nutrients per 1 pound:

• Frozen Potato Puffs, Unprepared have 3.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Energy, 5.7 times more Fat, 3.7 times more Saturated Fat, 11.3 times more Omega 6, 9.8 times more Sugars, 4.8 times more Fiber and 10 times more Protein than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Frozen Potato Puffs, Unprepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.