Comparing Nutrients in 300 calories Oven-heated Frozen Potato Puffs VS Sunflower Seeds

Weight per 300 calories

• Oven-heated Frozen Potato Puffs: 156g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 3 times more energy per unit of mass than Oven-heated Frozen Potato Puffs, which is very high in comparison to other foods. Oven-heated Frozen Potato Puffs having above average energy density.

Which food has more nutrients per 300 calories - Oven-heated Frozen Potato Puffs or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.6g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	1.86% 1.35g	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	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	% 1.3g	g per day for Men 19-50 years
Fiber	8.22% 3.13g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	5.94% 3.33g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9% 0.11mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.45% 0.058mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	53% 0.69mg	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	9% 36μg	29% 117μg	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	6.94% 6.25mg	0.8% 0.72mg	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	2.7% 0.41mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.2% 22mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	103% 0.92mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.84μg	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	11.3% 0.91mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	6.32% 26.6mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	43.6% 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	18.8% 131mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	1.14% 0.63μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	48.2% 723mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	4.26% 0.47mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oven-heated Frozen Potato Puffs vs Sunflower Seeds:

• Oven-heated Frozen Potato Puffs have 8.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B6, 3.2 times more Vitamin B9 and 44.5 times more Vitamin E than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 300 kcal.
• Both Oven-heated Frozen Potato Puffs as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen Potato Puffs vs Sunflower Seeds:

• Oven-heated Frozen Potato Puffs have 1.4 times more Potassium and 156.5 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 7.5 times more Copper, 3 times more Iron, 6.3 times more Magnesium, 5 times more Manganese, 2.6 times more Phosphorus, 43.6 times more Selenium and 5.5 times more Zinc than Oven-heated Frozen Potato Puffs.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen Potato Puffs have 10.4 times more Omega 3 and 4.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat, 3.5 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Oven-heated Frozen Potato Puffs as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.