Comparing Nutrients in 1 pound Fried O'brien Potatoes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fried O'brien Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32% 925kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	61.8% 60g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	62.7% 1g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	86.8% 14.8g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	84% 109g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	132% 50.3g	38g per day for Men 19-50 years
Protein	18% 10g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.4% 3.32mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	13.6% 54.4μg	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	52.4% 47mg	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	NA	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried O'brien Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.07% 91mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	121% 1.1mg	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	54.4% 4.35mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	44.6% 1.03mg	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	60.3% 422mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	63% 2145mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	13% 195mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	218% 24mg	11mg per day for Men 19-50 years
Water	7.6% 281g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Fried O'brien Potatoes vs Roasted Sunflower Seeds:

• Prepared Frozen O'brien Potatoes have more Vitamin A and 7.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.9 times more Vitamin B3, 9.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 19.8 times more Vitamin B9 than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Fried O'brien Potatoes vs Roasted Sunflower Seeds:

• Prepared Frozen O'brien Potatoes have 14.3 times more Sodium and 51.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Calcium, 7.6 times more Copper, 4 times more Iron, 3.8 times more Magnesium, 9.3 times more Manganese, 12.4 times more Phosphorus, 1.8 times more Potassium, 66.1 times more Selenium and 9.6 times more Zinc than Prepared Frozen O'brien Potatoes.

Comparison of macro-nutrients per 1 pound:

• Prepared Frozen O'brien Potatoes have 3.2 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.9 times more Energy, 3.8 times more Fat, 1.6 times more Saturated Fat, 10.1 times more Omega 6, 6.5 times more Fiber and 8.7 times more Protein than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Prepared Frozen O'brien Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.