Comparing Nutrients in 300 calories Sunflower Seeds VS Frozen French Fried Sweet Potatoes with Salt

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Frozen French Fried Sweet Potatoes with Salt: 165g

Sunflower Seeds have 3.2 times more energy per 100g than Frozen French Fried Sweet Potatoes with Salt. It has very high energy density when compared to other foods. Frozen French Fried Sweet Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Frozen French Fried Sweet Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	45% 58.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	29.3% 21.3g	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	NA	1.3% 0.94g	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	NA	% 1.34g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 8.9g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	6.36% 3.56g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	79.5% 715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.2% 2.46μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 117μg	13% 52.7μg	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	0.8% 0.72mg	13.7% 12.4mg	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	120% 18mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	32.4% 0.29mg	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	33.7% 2.7mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	34.5% 0.79mg	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	48.4% 339mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	20% 674mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	1.2% 0.66μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	2.3% 85.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Frozen French Fried Sweet Potatoes with Salt:

• Dried Sunflower Seed Kernels have 5 times more Vitamin B1, 1.2 times more Vitamin B2, 3.7 times more Vitamin B3, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 7.4 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 464.2 times more Vitamin A, 1.3 times more Vitamin B5, 17.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Frozen French Fried Sweet Potatoes with Salt:

• Dried Sunflower Seed Kernels have 3.2 times more Copper, 2.1 times more Iron, 3.9 times more Magnesium, 1.3 times more Manganese, 3.5 times more Phosphorus, 41.3 times more Selenium and 4.1 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 2.1 times more Calcium, 2 times more Potassium and 52.1 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 1.8 times more Fat, 2.8 times more Omega 6 and 3 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 17.4 times more Omega 3, 5.7 times more Carbohydrate, 15.8 times more Sugars and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.