Comparing Nutrients in 1 pound Oven Heated Frozen French Fries with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.7% 717kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	12% 3.85g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	66.6% 1.07g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	84% 109g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	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	% 0.82g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	132% 50.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	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	49% 0.59mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.42mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	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	26% 104μg	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	43.3% 39mg	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	11.8% 1.77mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28% 33.6μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	922% 8.3mg	0.9mg per day for Men 19-50 years
Fluoride	2.9% 116μg	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	32.3% 2.6mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	56.4% 395mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	63.8% 2168mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	98% 1470mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	218% 24mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.15% 5.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven Heated Frozen French Fries with Salt VS Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Oven Heated Frozen French Fries with Salt versus 1 lb of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oven Heated Frozen French Fries with Salt vs Roasted Sunflower Seeds:

• 1 pound of Oven Heated Frozen French Fries with Salt has 1.2 times more Vitamin B1, 6.1 times more Vitamin C and 2.7 times more Vitamin K than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 7.7 times more Vitamin B2, 3.4 times more Vitamin B3, 15.2 times more Vitamin B5, 3.1 times more Vitamin B6, 10.3 times more Vitamin B9 and 66.9 times more Vitamin E than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oven Heated Frozen French Fries with Salt vs Roasted Sunflower Seeds:

• 1 pound of Oven Heated Frozen French Fries with Salt has 108 times more Sodium than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 5.8 times more Calcium, 17.6 times more Copper, 6.7 times more Iron, 5.4 times more Magnesium, 13.7 times more Manganese, 13.3 times more Phosphorus, 1.8 times more Potassium, 198.3 times more Selenium and 15.1 times more Zinc than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• 1 pound of Oven Heated Frozen French Fries with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oven Heated Frozen French Fries with Salt has 3.4 times more Omega 3 than Roasted Sunflower Seeds.
• While 1 lb of Dry Roasted Sunflower Seed Kernels no Salt contains 3.7 times more Energy, 9.1 times more Fat, 6.2 times more Saturated Fat, 25.9 times more Omega 6, 7.4 times more Sugars, 5.6 times more Fiber and 7 times more Protein than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per one pound.