Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Dry Mashed Potatoes Flakes

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Dry Mashed Potatoes Flakes: 84.7g

Oil Roasted Sunflower Seeds have 1.7 times more energy per 100g than Dry Mashed Potatoes Flakes. It has very high energy density when compared to other foods. Dehydrated Mashed Potatoes Flakes having high energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Dry Mashed Potatoes Flakes?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1.43% 0.023g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	53% 68.8g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	3.93% 2.85g	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	1.15% 0.83g	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	% 0.38g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.84g	g per day for Men 19-50 years
Fiber	14% 5.37g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	18% 10g	12.6% 7.07g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.094% 0.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	69.8% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	35.3% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	48.8% 0.63mg	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	29.6% 119μg	9.75% 39μg	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	0.62% 0.56mg	76.3% 68.6mg	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	123% 18.4mg	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	6.14% 7.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	4.4% 44mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	15% 0.14mg	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	27% 2.17mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	5.93% 0.14mg	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	82.5% 577mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	27.4% 931mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	20.6% 11.4μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	4.35% 65.3mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	5.4% 0.59mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	0.15% 5.58g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Dry Mashed Potatoes Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Dry Mashed Potatoes Flakes?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Dry Mashed Potatoes Flakes:

• 300 calories of Oil Roasted Sunflower Seeds have 1.5 times more Vitamin B2, 2 times more Vitamin B5, 3 times more Vitamin B9 and 724.1 times more Vitamin E than Dry Mashed Potatoes Flakes.
• While 300 kcal of Dehydrated Mashed Potatoes Flakes contain 5.2 times more Vitamin B1, 2.5 times more Vitamin B3, 1.6 times more Vitamin B6, 123.1 times more Vitamin C and 4.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
• 300 calories of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Dry Mashed Potatoes Flakes:

• 300 calories of Oil Roasted Sunflower Seeds have 6.7 times more Copper, 2.1 times more Iron, 7.7 times more Manganese, 4.4 times more Phosphorus, 3.5 times more Selenium and 4.5 times more Zinc than Dry Mashed Potatoes Flakes.
• While 300 kcal of Dehydrated Mashed Potatoes Flakes contain 3.8 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dry Mashed Potatoes Flakes contain similar levels of Magnesium per 300 calories.
• 300 calories of Dry Mashed Potatoes Flakes lack sufficient amounts of Manganese and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Dehydrated Mashed Potatoes Flakes lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 74.8 times more Fat, 25 times more Saturated Fat, 220 times more Omega 6 and 1.4 times more Protein than Dry Mashed Potatoes Flakes.
• While 300 kcal of Dehydrated Mashed Potatoes Flakes contain 5.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Dry Mashed Potatoes Flakes offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 in 300 calories.