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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	91% 2649kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	2.5% 0.42g	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	283% 368g	130g per day for Men 19-50 years
Sugars	16.4% 12g	21% 15.2g	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	6.13% 4.45g	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	% 4.04g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 4.5g	g per day for Men 19-50 years
Fiber	103% 39g	78.8% 30g	38g per day for Men 19-50 years
Protein	168% 94g	67.6% 38g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	373% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	178% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	189% 9.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	261% 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	257% 1030μg	52% 209μg	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	408% 367mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	33% 39.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	35.4% 354mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	81% 0.73mg	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	298% 24mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	71.3% 299mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	31.8% 0.73mg	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	101% 708mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	146% 4980mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	111% 60.8μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	0.81% 30g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 4.9 times more Vitamin B9 and 1172.3 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 1.8 times more Vitamin B5, 57.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 11.2 times more Copper, 4.3 times more Iron, 4.9 times more Magnesium, 12.1 times more Manganese, 4.2 times more Phosphorus, 4 times more Selenium and 7.1 times more Zinc than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 1.7 times more Potassium and 8.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 125.5 times more Fat, 26.4 times more Saturated Fat, 2.2 times more Omega 3, 247.8 times more Omega 6, 1.3 times more Fiber and 2.5 times more Protein than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 4.1 times more Carbohydrate and 1.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.