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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	91% 2640kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	298% 388g	130g per day for Men 19-50 years
Sugars	17% 12.4g	21.7% 15.7g	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	6.3% 4.6g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	NA	% 4.63g	g per day for Men 19-50 years
Fiber	132% 50.3g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	157% 87.7g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	31.3% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	300% 3.9mg	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	269% 1075μg	45.4% 181μg	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	186% 168mg	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	789% 118mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	31.8% 318mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	51.4% 0.46mg	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	215% 17.2mg	62% 4.94mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	221% 5.1mg	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	748% 5239mg	159% 1111mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	94% 3189mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.45% 16.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Dry Mashed Potato Granules:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B3, 20.4 times more Vitamin B5, 5.9 times more Vitamin B9 and 96.7 times more Vitamin E than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 4.3 times more Vitamin B1, 26.4 times more Vitamin C and 3.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Granules of Dehydrated Mashed Potatoes have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Dry Mashed Potato Granules:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Calcium, 17.9 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 4.7 times more Phosphorus, 1.2 times more Potassium, 2.9 times more Selenium and 5.8 times more Zinc than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 22.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Energy, 92.2 times more Fat, 37.8 times more Saturated Fat, 1.2 times more Omega 3, 182.1 times more Omega 6, 1.6 times more Fiber and 2.4 times more Protein than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 3.6 times more Carbohydrate and 1.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.