Comparing Nutrients in 500 calories Oven-heated Frozen Potato Puffs VS Sunflower Seeds

Weight per 500 calories

• Oven-heated Frozen Potato Puffs: 260g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 3 times more energy per unit of mass than Oven-heated Frozen Potato Puffs, which is very high in comparison to other foods. Oven-heated Frozen Potato Puffs having above average energy density.

Which food has more nutrients per 500 calories - Oven-heated Frozen Potato Puffs or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	33% 5.6g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	13% 17g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	3.1% 2.24g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	% 2.14g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	9.9% 5.55g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.2% 0.32mg	88.6% 1.15mg	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	15% 60μg	48.6% 194μg	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	11.6% 10.4mg	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	4.5% 0.68mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.03% 9.64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.65% 36.5mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.41% 16.4μg	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	19% 1.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44.3mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	72.6% 1.67mg	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	31.3% 219mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	22% 747mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.04μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	80.4% 1206mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oven-heated Frozen Potato Puffs vs Sunflower Seeds:

• Oven-heated Frozen Potato Puffs have 8.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.1 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B6, 3.2 times more Vitamin B9 and 44.5 times more Vitamin E than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
• Both Oven-heated Frozen Potato Puffs as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oven-heated Frozen Potato Puffs vs Sunflower Seeds:

• Oven-heated Frozen Potato Puffs have 1.4 times more Potassium and 156.5 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 7.5 times more Copper, 3 times more Iron, 6.3 times more Magnesium, 5 times more Manganese, 2.6 times more Phosphorus, 43.6 times more Selenium and 5.5 times more Zinc than Oven-heated Frozen Potato Puffs.

Comparison of macro-nutrients per 500 calories:

• Oven-heated Frozen Potato Puffs have 10.4 times more Omega 3 and 4.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat, 3.5 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Oven-heated Frozen Potato Puffs as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.