Comparing Nutrients in 1 pound Dry Mashed Potatoes Flakes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	55.4% 1606kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	100% 32g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	80% 104g	130g per day for Men 19-50 years
Sugars	21% 15.2g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 10.8g	g per day for Men 19-50 years
Fiber	78.8% 30g	127% 48g	38g per day for Men 19-50 years
Protein	67.6% 38g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	189% 9.43mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	261% 3.4mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.2% 122mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	71.3% 299mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	146% 4980mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	111% 60.8μg	645% 355μg	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	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Oil Roasted Sunflower Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Dry Mashed Potatoes Flakes vs Oil Roasted Sunflower Seeds:

• 1 pound of Dry Mashed Potatoes Flakes has 3.1 times more Vitamin B1, 1.5 times more Vitamin B3, 73.6 times more Vitamin C and 2.8 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.5 times more Vitamin B2, 3.3 times more Vitamin B5, 5.1 times more Vitamin B9 and 1211 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dehydrated Mashed Potatoes Flakes as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• 1 pound of Dry Mashed Potatoes Flakes has 2.3 times more Potassium and 25.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 3.2 times more Calcium, 11.2 times more Copper, 3.5 times more Iron, 1.9 times more Magnesium, 12.9 times more Manganese, 7.3 times more Phosphorus, 5.8 times more Selenium and 7.4 times more Zinc than Dehydrated Mashed Potatoes Flakes.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Mashed Potatoes Flakes has 3.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Energy, 125.1 times more Fat, 41.8 times more Saturated Fat, 3 times more Omega 3, 367.8 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per one pound.
• 1 pound of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6