Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Sunflower Seed Flour

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Sunflower Seed Flour: 92g

Partially Defatted Sunflower Seed Flour has 2.2 times more energy per unit of mass than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is high in comparison to other foods. Frozen Crinkle Cut French Fried Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.53% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	25.4% 33g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	53.3% 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	16% 63.7μg	51% 204μg	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	17.6% 16mg	1.33% 1.2mg	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	1.37% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	175% 1.58mg	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% 1.27mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	76% 318mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	79% 1.8mg	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	23.8% 166mg	91% 634mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	1.8% 61.7mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.19% 6.87g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Sunflower Seed Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Sunflower Seed Flour?

Lets compare vitamin content per 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Sunflower Seed Flour:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 13.2 times more Vitamin C than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 13.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.5 times more Vitamin B3, 6.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.2 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• 300 calories of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Sunflower Seed Flour:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 12.7 times more Potassium and 259.8 times more Sodium than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 3.9 times more Calcium, 10 times more Copper, 4.8 times more Iron, 7.4 times more Magnesium, 5.6 times more Manganese, 3.8 times more Phosphorus, 52.1 times more Selenium and 6.5 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 6.9 times more Fat, 20.2 times more Saturated Fat and 1.5 times more Carbohydrate than Sunflower Seed Flour.
• While 300 kcal of Partially Defatted Sunflower Seed Flour contain 9.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Sunflower Seed Flour offer comparable quantities of Energy and Fiber per 300 calories.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.