Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	93% 2685kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	67.4% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	124% 161g	130g per day for Men 19-50 years
Sugars	19.5% 14g	80.7% 58.5g	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	0% 0g	3.57% 2.6g	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	% 3.36g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 24.5g	g per day for Men 19-50 years
Fiber	127% 48g	68% 26g	38g per day for Men 19-50 years
Protein	162% 91g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	219% 1969μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	61.8% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.5% 6.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	265% 1061μg	36.3% 145μg	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	5.54% 5mg	37.8% 34mg	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	1099% 165mg	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	39.5% 395mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	89.2% 0.8mg	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	243% 19.4mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	95% 2.2mg	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	738% 5166mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	54.6% 1855mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	44% 662mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.19% 7g	6.37% 236g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Frozen French Fried Sweet Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Oil Roasted Sunflower Seeds has 3.5 times more Vitamin B1, 3 times more Vitamin B2, 5.9 times more Vitamin B3, 15.1 times more Vitamin B5, 4.5 times more Vitamin B6, 7.3 times more Vitamin B9 and 24.4 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains more Vitamin A, 6.8 times more Vitamin C and 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Calcium, 10.2 times more Copper, 5.6 times more Iron, 4.9 times more Magnesium, 4.3 times more Manganese, 19.3 times more Phosphorus, 195.5 times more Selenium and 13.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 48.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Potassium per one pound.
• 1 pound of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 3.3 times more Energy, 5.8 times more Fat, 6.1 times more Saturated Fat, 13.5 times more Omega 6, 1.9 times more Fiber and 9.3 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 4 times more Omega 3, 1.6 times more Carbohydrate and 4.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.