Comparing Nutrients in 1 pound Dry Mashed Potato Granules VS Oil Roasted Sunflower Seeds

Macros Ratio

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

Macro Nutrients

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	58% 1687kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	100% 32g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	298% 388g	80% 104g	130g per day for Men 19-50 years
Sugars	21.7% 15.7g	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	6.3% 4.6g	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	% 4.17g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 4.63g	% 10.8g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	127% 48g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	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	171% 2.05mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.3% 1.15mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	300% 3.9mg	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	45.4% 181μg	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	186% 168mg	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	8.16% 1.22mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.6% 186mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	51.4% 0.46mg	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	62% 4.94mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	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	159% 1111mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	94% 3189mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Mashed Potato Granules 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 Potato Granules vs Oil Roasted Sunflower Seeds:

• 1 pound of Dry Mashed Potato Granules has 1.4 times more Vitamin B1, 33.6 times more Vitamin C and 2.9 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 20.1 times more Vitamin B5, 5.9 times more Vitamin B9 and 134.6 times more Vitamin E than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Dry Mashed Potato Granules have insufficient amounts of Vitamin E
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Granules of Dehydrated Mashed Potatoes 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 Potato Granules vs Oil Roasted Sunflower Seeds:

• 1 pound of Dry Mashed Potato Granules has 1.5 times more Potassium and 22.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 2.1 times more Calcium, 17.7 times more Copper, 3.9 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 4.6 times more Phosphorus, 2.9 times more Selenium and 5.7 times more Zinc than Granules of Dehydrated Mashed Potatoes.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Mashed Potato Granules has 3.7 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 95 times more Fat, 51.2 times more Saturated Fat, 1.4 times more Omega 3, 190 times more Omega 6, 1.5 times more Fiber and 2.4 times more Protein than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per one pound.
• 1 pound of Dry Mashed Potato Granules provide inadequate amounts of Omega 6