Comparing Nutrients in 500 calories Fried O'brien Potatoes VS Roasted Sunflower Seeds

Weight per 500 calories

• Fried O'brien Potatoes: 245g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more energy per unit of mass than Prepared Frozen O'brien Potatoes, which is very high in comparison to other foods. Fried O'brien Potatoes having above average energy density.

Which food has more nutrients per 500 calories - Fried O'brien Potatoes or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Fried O'brien Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	33.4% 32.4g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	34% 0.54g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	47% 7.97g	166% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	3.23% 2.35g	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	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	25% 9.54g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.45% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	53% 0.69mg	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	7.35% 29.4μg	51% 204μg	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	28.3% 25.5mg	1.34% 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	NA	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried O'brien Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.9% 49mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	175% 1.57mg	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	29.4% 2.35mg	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	79% 1.8mg	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	32.6% 228mg	142% 992mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	7.03% 105mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.028% 1.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Fried O'brien Potatoes vs Roasted Sunflower Seeds:

• Prepared Frozen O'brien Potatoes have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 21.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B3, 3.4 times more Vitamin B5 and 6.9 times more Vitamin B9 than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Fried O'brien Potatoes vs Roasted Sunflower Seeds:

• Prepared Frozen O'brien Potatoes have 1.6 times more Potassium and 40.9 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 3.3 times more Manganese, 4.4 times more Phosphorus, 23.2 times more Selenium and 3.4 times more Zinc than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Prepared Frozen O'brien Potatoes have 1.8 times more Saturated Fat, 9.1 times more Omega 3 and 2.6 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Fat, 3.5 times more Omega 6, 2.3 times more Fiber and 3.1 times more Protein than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Prepared Frozen O'brien Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.