Comparing Nutrients in 500 calories Dry Mashed Potato Granules VS Oil Roasted Sunflower Seeds

Weight per 500 calories

• Dry Mashed Potato Granules: 134g
• Oil Roasted Sunflower Seeds: 84.5g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Granules of Dehydrated Mashed Potatoes, which is very high in comparison to other foods. Dry Mashed Potato Granules having high energy density.

Discover which food has more nutrients per 500 calories - Dry Mashed Potato Granules or Oil Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	18.7% 5.97g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	4.28% 0.068g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	170% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.4% 115g	15% 19.3g	130g per day for Men 19-50 years
Sugars	6.43% 4.66g	3.62% 2.63g	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	1.87% 1.36g	0% 0g	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	% 1.24g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 1.37g	% 2g	g per day for Men 19-50 years
Fiber	25% 9.54g	23.6% 8.95g	38g per day for Men 19-50 years
Protein	19.7% 11g	30.3% 17g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.15% 1.34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.27% 0.46mg	117% 5.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.16mg	51.5% 0.67mg	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	13.4% 53.8μg	49.4% 198μg	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	55.3% 49.7mg	1.03% 0.93mg	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	2.4% 0.36mg	205% 30.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	2.2% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.5% 55mg	7.35% 73.5mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	169% 1.52mg	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	18.3% 1.47mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	76.4% 1.76mg	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	47% 329mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	27.8% 945mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	66.2% 36.4μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0.17% 2.53mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.13% 4.88g	0.035% 1.3g	3700g per day for Men 19-50 years

Dry Mashed Potato Granules VS Oil Roasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry Mashed Potato Granules or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Dry Mashed Potato Granules vs Oil Roasted Sunflower Seeds:

• 500 calories of Dry Mashed Potato Granules have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B6, 53.5 times more Vitamin C and 4.6 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 12.6 times more Vitamin B5, 3.7 times more Vitamin B9 and 84.6 times more Vitamin E than Granules of Dehydrated Mashed Potatoes.
• 500 calories of Dry Mashed Potato Granules have insufficient amounts of Vitamin B5 and Vitamin E
• 500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
• Both Granules of Dehydrated Mashed Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dry Mashed Potato Granules vs Oil Roasted Sunflower Seeds:

• 500 calories of Dry Mashed Potato Granules have 1.2 times more Magnesium and 2.3 times more Potassium than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 11.1 times more Copper, 2.5 times more Iron, 2.9 times more Phosphorus, 1.8 times more Selenium and 3.6 times more Zinc than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Oil Roasted Sunflower Seeds contain similar levels of Manganese per 500 calories.
• Both Granules of Dehydrated Mashed Potatoes as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dry Mashed Potato Granules have 5.9 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 500 kcal of Oil Roasted Sunflower Seed Kernels contain 59.7 times more Fat, 32.2 times more Saturated Fat, 119.4 times more Omega 6 and 1.5 times more Protein than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Dry Mashed Potato Granules provide inadequate amounts of Omega 6
• Both Granules of Dehydrated Mashed Potatoes as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 500 calories.