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

Weight per 300 calories

• Oven-heated Frozen French Fries: 179g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oven-heated Frozen French Fries	Roasted 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	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	5.74% 1.84g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.93% 0.5g	99% 17g	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	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	1.94% 1.4g	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	NA	g per day for Men 19-50 years
Fiber	12.2% 4.64g	15% 5.72g	38g per day for Men 19-50 years
Protein	8.5% 4.75g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.26% 0.055mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.96mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.72% 4.46μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	11% 46.4mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	23.7% 805mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	0.65% 0.36μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	3.8% 57mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	6.17% 0.68mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen French Fried Potatoes have 4.2 times more Vitamin B1, 32.9 times more Vitamin C and 3.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 3.9 times more Vitamin B5, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 68.5 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 300 kcal.

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

• Oven-heated Frozen French Fried Potatoes have 1.8 times more Potassium and 37 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 3.9 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese, 3.4 times more Phosphorus, 114.5 times more Selenium and 4 times more Zinc than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen French Fried Potatoes have 4.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Fat, 1.5 times more Saturated Fat, 33.9 times more Omega 6 and 2.1 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.