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

Macros Ratio

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

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.5% 826kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.25g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	72% 93g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	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	3.57% 2.6g	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	% 3.67g	NA	g per day for Men 19-50 years
Sucrose	% 24.5g	NA	g per day for Men 19-50 years
Fiber	68% 26g	137% 52g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	219% 1969μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.5% 6.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	270% 1080μg	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	37.8% 34mg	7.06% 6.35mg	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	45% 6.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	23.6% 236mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	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	43.7% 3.5mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	38.2% 268mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	54.6% 1855mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	44% 662mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	219% 24mg	11mg per day for Men 19-50 years
Water	6.37% 236g	0.12% 4.54g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has more Vitamin A and 5.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen French Fried Sweet Potatoes with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 48.7 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 10.4 times more Copper, 8.8 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 19.6 times more Phosphorus and 13.9 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Toasted Sunflower Seeds contain similar levels of Calcium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 4.1 times more Omega 3 and 1.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 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.