Comparing Nutrients in 1 pound Dry Mashed Potatoes Flakes VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	55.4% 1606kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	125% 163g	130g per day for Men 19-50 years
Sugars	21% 15.2g	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	6.13% 4.45g	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	% 4.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	78.8% 30g	62% 23.6g	38g per day for Men 19-50 years
Protein	67.6% 38g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	189% 9.43mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	261% 3.4mg	263% 3.4mg	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	52% 209μg	252% 1007μg	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	408% 367mg	6.55% 5.9mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	12.2% 122mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	863% 7.77mg	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	68.6% 5.5mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	71.3% 299mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	389% 8.96mg	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	101% 708mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	146% 4980mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	111% 60.8μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Sunflower Seed Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Dry Mashed Potatoes Flakes vs Sunflower Seed Flour:

• 1 pound of Dry Mashed Potatoes Flakes has 62.3 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 3.2 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B5 and 4.8 times more Vitamin B9 than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Sunflower Seed Flour provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Dehydrated Mashed Potatoes Flakes as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Mashed Potatoes Flakes vs Sunflower Seed Flour:

• 1 pound of Dry Mashed Potatoes Flakes has 16.4 times more Potassium and 25.7 times more Sodium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 4.2 times more Calcium, 10.6 times more Copper, 5.5 times more Iron, 5.2 times more Magnesium, 12.3 times more Manganese, 4.4 times more Phosphorus, 4.3 times more Selenium and 7.1 times more Zinc than Dehydrated Mashed Potatoes Flakes.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Mashed Potatoes Flakes has 2.3 times more Carbohydrate and 1.3 times more Fiber than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 9.3 times more Omega 6 and 5.8 times more Protein than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Sunflower Seed Flour offer comparable quantities of Energy per one pound.
• 1 pound of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 6
• Both Dehydrated Mashed Potatoes Flakes as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one pound.