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

Weight per 500 calories

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

Sunflower Seeds have 3 times more energy per 100g than Oven-heated Frozen Potato Puffs. It has very high energy density when compared to other foods. Oven-heated Frozen Potato Puffs having above average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sunflower Seeds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0.29% 2.57μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	24.2% 0.32mg	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	48.6% 194μg	15% 60μg	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	1.33% 1.2mg	11.6% 10.4mg	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	201% 30mg	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Dried Sunflower Seed Kernels have 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.
• While Oven-heated Frozen Potato Puffs contain 8.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B5 per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Dried Sunflower Seed Kernels have 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.
• While Oven-heated Frozen Potato Puffs contain 1.4 times more Potassium and 156.5 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

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