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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Toasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	97% 2808kcal	28.5% 826kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	41.7% 40.5g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	16.4% 5.25g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	92% 1.47g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	124% 161g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.67g	g per day for Men 19-50 years
Sucrose	NA	% 24.5g	g per day for Men 19-50 years
Fiber	137% 52g	68% 26g	38g per day for Men 19-50 years
Protein	139% 78g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	41.7% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	45% 6.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	26% 259mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	54.6% 1855mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	6.37% 236g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Sunflower Seeds vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Toasted Sunflower Seeds has 3.5 times more Vitamin B1, 3.1 times more Vitamin B2, 6 times more Vitamin B3, 15.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains more Vitamin A and 5.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Frozen French Fried Sweet Potatoes with Salt:

• 1 pound of Toasted Sunflower Seeds has 10.4 times more Copper, 8.8 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 19.6 times more Phosphorus, 1.2 times more Potassium and 13.9 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 Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 3.4 times more Energy, 6.4 times more Fat, 5.1 times more Saturated Fat, 14.8 times more Omega 6, 2 times more Fiber and 8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 1 lb of Frozen French Fried Sweet Potatoes with Salt contains 4.1 times more Omega 3 and 1.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.