Comparing Nutrients in 500 calories Frozen Wedge Cut French Fried Potatoes VS Sunflower Seeds

Weight per 500 calories

• Frozen Wedge Cut French Fried Potatoes: 309g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 3.6 times more energy per unit of mass than Frozen Wedge Cut French Fried Potatoes, Unprepared, which is very high in comparison to other foods. Frozen Wedge Cut French Fried Potatoes having above average energy density.

Which food has more nutrients per 500 calories - Frozen Wedge Cut French Fried Potatoes or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Frozen Wedge Cut French Fried Potatoes	6%	40%	54%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Frozen Wedge Cut French Fried Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.8% 23g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	17.8% 5.7g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52.8% 68.6g	13% 17g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 2.14g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	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

	Frozen Wedge Cut French Fried Potatoes	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	NA	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	17.5% 15.7mg	1.33% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wedge Cut French Fried Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.32% 43.2mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	NA	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	27.8% 2.22mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	NA	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	78% 1173mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	NA	39% 4.3mg	11mg per day for Men 19-50 years
Water	5.5% 204g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Wedge Cut French Fried Potatoes vs Sunflower Seeds:

• Frozen Wedge Cut French Fried Potatoes, Unprepared have 13.1 times more Vitamin C than Dried Sunflower Seed Kernels.

Comparing minerals per 500 calories for Frozen Wedge Cut French Fried Potatoes vs Sunflower Seeds:

• Frozen Wedge Cut French Fried Potatoes, Unprepared have 2.1 times more Potassium, 152.2 times more Sodium and 50.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.5 times more Calcium and 2 times more Iron than Frozen Wedge Cut French Fried Potatoes, Unprepared.

Comparison of macro-nutrients per 500 calories:

• Frozen Wedge Cut French Fried Potatoes, Unprepared have 1.5 times more Saturated Fat and 4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat and 2.3 times more Protein than Frozen Wedge Cut French Fried Potatoes, Unprepared.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.