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

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Frozen French Fried Sweet Potatoes with Salt: 165g

Roasted 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 - Roasted Sunflower Seeds or Frozen French Fried Sweet Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Roasted 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	26.5% 25.7g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	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	9.54% 12.4g	45% 58.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	NA	% 8.9g	g per day for Men 19-50 years
Fiber	15% 5.72g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	6.36% 3.56g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	79.5% 715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	89.7% 13.5mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	6.3% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.6% 36mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	20% 674mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	1.2% 0.66μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	2.3% 85.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Vitamin B3, 4.8 times more Vitamin B5, 1.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 5.5 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A, 2.8 times more Vitamin B1, 17.1 times more Vitamin C and 5.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B2 per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Frozen French Fried Sweet Potatoes with Salt:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.2 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 6.1 times more Phosphorus, 62 times more Selenium and 4.4 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 2.4 times more Calcium, 1.5 times more Potassium and 155.6 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Fat, 1.4 times more Saturated Fat, 4.1 times more Omega 6 and 2.8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 15.1 times more Omega 3, 4.7 times more Carbohydrate, 15.1 times more Sugars and 1.6 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.