Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Dry Mashed Potatoes Flakes

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Dry Mashed Potatoes Flakes: 141g

Roasted Sunflower Seeds have 1.6 times more energy per 100g than Dry Mashed Potatoes Flakes. It has very high energy density when compared to other foods. Dehydrated Mashed Potatoes Flakes having high energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Dry Mashed Potatoes Flakes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	88% 115g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	6.55% 4.75g	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	1.9% 1.4g	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	% 1.26g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	25% 9.54g	24.5% 9.32g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	58.8% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	81.3% 1.06mg	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	51% 204μg	16.2% 65μg	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	1.34% 1.2mg	127% 114mg	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	149% 22.4mg	0.28% 0.042mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	10.2% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	6% 60mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	25.3% 0.23mg	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	41% 3.26mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	9.9% 0.23mg	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	142% 992mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	45.6% 1551mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	34.4% 19μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	7.25% 109mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	9% 0.99mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	0.25% 9.3g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Dry Mashed Potatoes Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Dry Mashed Potatoes Flakes?

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Dry Mashed Potatoes Flakes:

• 500 calories of Roasted Sunflower Seeds have 1.4 times more Vitamin B2, 2.1 times more Vitamin B5, 3.1 times more Vitamin B9 and 529.2 times more Vitamin E than Dry Mashed Potatoes Flakes.
• While 500 kcal of Dehydrated Mashed Potatoes Flakes contain 15.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 95.1 times more Vitamin C and 5.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1, Vitamin C and Vitamin K
• 500 calories of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Dry Mashed Potatoes Flakes:

• 500 calories of Roasted Sunflower Seeds have 6.9 times more Copper, 1.9 times more Iron, 8 times more Manganese, 4.5 times more Phosphorus, 3.6 times more Selenium and 4.6 times more Zinc than Dry Mashed Potatoes Flakes.
• While 500 kcal of Dehydrated Mashed Potatoes Flakes contain 2.1 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Mashed Potatoes Flakes contain similar levels of Magnesium per 500 calories.
• 500 calories of Dry Mashed Potatoes Flakes lack sufficient amounts of Manganese and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dehydrated Mashed Potatoes Flakes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 73.9 times more Fat, 18.8 times more Saturated Fat, 214.4 times more Omega 6 and 1.4 times more Protein than Dry Mashed Potatoes Flakes.
• While 500 kcal of Dehydrated Mashed Potatoes Flakes contain 5.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Mashed Potatoes Flakes offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 in 500 calories.