Comparing Nutrients in 5 ounces Oven-heated Frozen French Fries VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Oven-heated Frozen French Fries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.2% 238kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	25% 32.4g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	6.1% 4.4g	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	0% 0g	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	% 0.16g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 3.36g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	39.5% 15g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.14mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	86.4% 1.12mg	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	9.92% 39.7μg	83% 332μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21% 19mg	1.73% 1.56mg	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	1.04% 0.16mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.7% 17mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	284% 2.56mg	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	13% 1.05mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	128% 2.95mg	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	19.6% 137mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	19% 639mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oven-heated Frozen French Fries vs Oil Roasted Sunflower Seeds:

• Oven-heated Frozen French Fried Potatoes have 12.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Vitamin B1, 9 times more Vitamin B2, 1.9 times more Vitamin B3, 13.3 times more Vitamin B5, 4.3 times more Vitamin B6, 8.4 times more Vitamin B9 and 330.3 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 5 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oven-heated Frozen French Fries vs Oil Roasted Sunflower Seeds:

• Oven-heated Frozen French Fried Potatoes have 10.7 times more Sodium and 39.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 13.4 times more Copper, 5.8 times more Iron, 4.9 times more Magnesium, 9.9 times more Manganese, 11.7 times more Phosphorus, 391 times more Selenium and 13.7 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.5 times more Energy, 9.8 times more Fat, 6.9 times more Saturated Fat, 3.9 times more Omega 3, 122.6 times more Omega 6, 11.1 times more Sugars, 4.1 times more Fiber and 7.5 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.