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

Weight per 500 calories

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

Roasted Sunflower Seeds have 2.9 times more energy per 100g than Fried O'brien Potatoes. It has very high energy density when compared to other foods. Prepared Frozen O'brien Potatoes having above average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Roasted Sunflower Seeds VS Fried O'brien Potatoes Nutrients Per 500 Kcal

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

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

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

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

• 500 calories of Roasted Sunflower Seeds have 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 Fried O'brien Potatoes.
• While 500 kcal of Prepared Frozen O'brien Potatoes contain 1.6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Fried O'brien Potatoes lack sufficient amounts of Selenium
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Prepared Frozen O'brien Potatoes lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 1.3 times more Fat, 3.5 times more Omega 6, 2.3 times more Fiber and 3.1 times more Protein than Fried O'brien Potatoes.
• While 500 kcal of Prepared Frozen O'brien Potatoes contain 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.
• Both Roasted Sunflower Seeds and Fried O'brien Potatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 500 calories of Fried O'brien Potatoes provide inadequate amounts of Protein