Comparing Nutrients in 1 pound Sunflower Seeds VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Sunflower Seeds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	91% 2649kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	42.3% 41g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	57.2% 9.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	95% 124g	130g per day for Men 19-50 years
Sugars	16.4% 12g	1.7% 1.22g	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	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	NA	% 0.86g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.36g	g per day for Men 19-50 years
Fiber	103% 39g	24% 9.07g	38g per day for Men 19-50 years
Protein	168% 94g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	42.2% 0.55mg	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	257% 1030μg	26% 104μg	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	7.06% 6.35mg	20% 18mg	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	1064% 160mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	35.4% 354mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.71% 28.6μg	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	298% 24mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	25% 0.58mg	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	428% 2994mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	7.3% 271g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Oven-heated Frozen Potato Puffs:

• Dried Sunflower Seed Kernels have 21.4 times more Vitamin B1, 9.6 times more Vitamin B2, 5.8 times more Vitamin B3, 3.5 times more Vitamin B5, 11.1 times more Vitamin B6, 9.9 times more Vitamin B9 and 135.3 times more Vitamin E than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 2.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Oven-heated Frozen Potato Puffs:

• Dried Sunflower Seed Kernels have 5.6 times more Calcium, 22.8 times more Copper, 9.1 times more Iron, 19.1 times more Magnesium, 15.4 times more Manganese, 7.9 times more Phosphorus, 2.2 times more Potassium, 132.5 times more Selenium and 16.7 times more Zinc than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 51.4 times more Sodium and 12.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 3 times more Energy, 5.7 times more Fat, 2.7 times more Saturated Fat, 10.8 times more Omega 6, 9.7 times more Sugars, 4.3 times more Fiber and 9.8 times more Protein than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 3.4 times more Omega 3 and 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.