Comparing Nutrients in 500 calories Toasted Sunflower Seeds VS Frozen Potato Wedges

Weight per 500 calories

• Toasted Sunflower Seeds: 80.8g
• Frozen Potato Wedges: 388g

Toasted Sunflower Seeds have 4.8 times more energy per 100g than Frozen Potato Wedges. It has very high energy density when compared to other foods. Frozen Potato Wedges having average energy density.

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Frozen Potato Wedges?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Toasted Sunflower Seeds	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47.3% 46g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	178% 30.2g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	1.6% 1.16g	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	24.4% 9.3g	20.4% 7.75g	38g per day for Men 19-50 years
Protein	25% 14g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Frozen Potato Wedges	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	32.3% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.4mg	37.3% 5.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	104% 1.36mg	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% 192μg	NA	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	1.26% 1.13mg	48.2% 43.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	4.6% 46mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	NA	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	68.8% 5.5mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	17.5% 73.6mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	NA	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	134% 935mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	45% 1527mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.42mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	7.15% 265g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Frozen Potato Wedges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Sunflower Seeds or Frozen Potato Wedges?

Lets compare vitamin content per 500 calories of Toasted Sunflower Seeds vs Frozen Potato Wedges:

• 500 calories of Toasted Sunflower Seeds have 1.5 times more Vitamin B2 than Frozen Potato Wedges.
• While 500 kcal of Frozen Potato Wedges contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6 and 38.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Potato Wedges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Sunflower Seeds vs Frozen Potato Wedges:

• 500 calories of Toasted Sunflower Seeds have 2 times more Iron, 1.4 times more Magnesium, 2.8 times more Phosphorus and 3 times more Zinc than Frozen Potato Wedges.
• While 500 kcal of Frozen Potato Wedges contain 3.9 times more Potassium and 78.4 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Frozen Potato Wedges lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Sunflower Seeds have 5.4 times more Fat, 2.3 times more Saturated Fat, 76.4 times more Omega 6 and 1.3 times more Protein than Frozen Potato Wedges.
• While 500 kcal of Frozen Potato Wedges contain 5.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Frozen Potato Wedges offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Frozen Potato Wedges provide inadequate amounts of Omega 6