Comparing Nutrients in 1 pound Frozen Sweet Potato Puffs VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato Puffs	3%	20%	77%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frozen Sweet Potato Puffs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25% 730kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	NA	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	72% 93g	130g per day for Men 19-50 years
Sugars	48% 34.7g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	137% 52g	38g per day for Men 19-50 years
Protein	11% 6.17g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato Puffs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	281% 3.65mg	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	NA	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.98mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato Puffs	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 259mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	NA	924% 8.3mg	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	22.7% 1.8mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	NA	139% 585mg	420mg per day for Men 19-50 years
Manganese	NA	417% 9.6mg	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	NA	750% 5253mg	700mg per day for Men 19-50 years
Potassium	33% 1125mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	75.6% 1134mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	219% 24mg	11mg per day for Men 19-50 years
Water	7.73% 286g	0.12% 4.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Sweet Potato Puffs vs Toasted Sunflower Seeds:

• Frozen Sweet Potato Puffs, Unprepared have 1.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.

Comparing minerals per 1 pound for Frozen Sweet Potato Puffs vs Toasted Sunflower Seeds:

• Frozen Sweet Potato Puffs, Unprepared have 83.3 times more Sodium and 63 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 17 times more Iron and 2 times more Potassium than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Sweet Potato Puffs, Unprepared have 1.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.8 times more Energy, 15.9 times more Fat, 19.2 times more Saturated Fat, 6.1 times more Fiber and 12.7 times more Protein than Frozen Sweet Potato Puffs, Unprepared.
• Both Frozen Sweet Potato Puffs, Unprepared as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.