Comparing Nutrients in 300 calories Oven-heated Frozen French Fries VS Sunflower Seeds

Weight per 300 calories

• Oven-heated Frozen French Fries: 179g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 3.5 times more energy per unit of mass than Oven-heated Frozen French Fried Potatoes, which is very high in comparison to other foods. Oven-heated Frozen French Fries having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oven-heated Frozen French Fries	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.32g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	5.74% 1.84g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	2.93% 0.5g	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	39.4% 51.3g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	% 1.3g	g per day for Men 19-50 years
Fiber	12.2% 4.64g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	8.5% 4.75g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.26% 0.055mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	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	12.5% 50μg	29% 117μg	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	26.4% 23.8mg	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	1.3% 0.2mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.72% 4.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	103% 0.92mg	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	16.5% 1.32mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	24.7% 173mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	23.7% 805mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	0.65% 0.36μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	3.8% 57mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	6.17% 0.68mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen French Fried Potatoes have 1.6 times more Vitamin B5, 33 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 92 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen French Fries vs Sunflower Seeds:

• Oven-heated Frozen French Fried Potatoes have 2.4 times more Potassium and 12.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 3.8 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 76.2 times more Selenium and 3.8 times more Zinc than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen French Fried Potatoes have 5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Fat, 23.8 times more Omega 6 and 2.2 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 300 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.