Comparing Nutrients in 500 calories Oven-heated Frozen French Fries VS Sunflower Seeds

Weight per 500 calories

• Oven-heated Frozen French Fries: 298g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 3.5 times more energy per unit of mass than Oven-heated Frozen French Fried Potatoes, which is very high in comparison to other foods. Oven-heated Frozen French Fries having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oven-heated Frozen French Fries	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	9.57% 3.06g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	65.7% 85.4g	13% 17g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.54g	% 2.14g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	14% 7.9g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	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	21% 83.3μg	48.6% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.6mg	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	2.2% 0.33mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.2% 7.44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	171% 1.54mg	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	27.5% 2.2mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	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	41.2% 289mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	39.5% 1342mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	4.95% 183g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen French Fried Potatoes have 1.6 times more Vitamin B5, 33 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 92 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oven-heated Frozen French Fries vs Sunflower Seeds:

• Oven-heated Frozen French Fried Potatoes have 2.4 times more Potassium and 12.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 3.8 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 76.2 times more Selenium and 3.8 times more Zinc than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 500 calories:

• Oven-heated Frozen French Fried Potatoes have 5 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Fat, 23.8 times more Omega 6 and 2.2 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 500 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.