Comparing Nutrients in 500 calories Sunflower Seeds VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Weight per 500 calories

• Sunflower Seeds: 85.6g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 229g

Sunflower Seeds have 2.7 times more energy per 100g than Oven-heated Frozen Cottage-cut French Fried Potatoes. It has very high energy density when compared to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

Which food has more nutrients per 500 calories - Sunflower Seeds or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Sunflower Seeds	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	28% 8.93g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	116% 19.7g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	60% 78g	130g per day for Men 19-50 years
Sugars	3.1% 2.24g	NA	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	% 2.14g	NA	g per day for Men 19-50 years
Fiber	19.4% 7.36g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	31.8% 17.8g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oven-heated Frozen Cottage-cut French Fried Potatoes	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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	5.47% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.6% 1.15mg	43% 0.56mg	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	9.75% 39μg	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	24.2% 21.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	6.68% 66.8mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.47% 58.7μg	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	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	66.3% 278mg	12% 50.5mg	420mg per day for Men 19-50 years
Manganese	72.6% 1.67mg	30.3% 0.7mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	32.4% 1101mg	3400mg per day for Men 19-50 years
Selenium	82.5% 45.4μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	0.11% 4.05g	3.28% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sunflower Seeds vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• Dried Sunflower Seed Kernels have 4.6 times more Vitamin B1, 4.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 5 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.6 times more Vitamin B5 and 18.2 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Cottage-cut French Fried Potatoes 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 Cottage-cut French Fried Potatoes:

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 3.4 times more Copper, 1.3 times more Iron, 5.5 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus, 49.5 times more Selenium and 4.6 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2 times more Potassium and 13.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

• Dried Sunflower Seed Kernels have 2.3 times more Fat, 14 times more Omega 6 and 2.3 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2.3 times more Saturated Fat and 4.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oven-heated Frozen Cottage-cut French Fried Potatoes have similar amounts of Energy and Fiber per 500 kcal.
• Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.