Comparing Nutrients in 5 ounces Dry Mashed Potato Granules VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 527kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	5.05% 0.081g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	93% 121g	25% 32.4g	130g per day for Men 19-50 years
Sugars	6.8% 4.9g	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	1.97% 1.43g	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	% 1.3g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 1.45g	% 3.36g	g per day for Men 19-50 years
Fiber	26.5% 10g	39.5% 15g	38g per day for Men 19-50 years
Protein	21% 11.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.5% 0.64mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.2% 6.75mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	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	14% 56.7μg	83% 332μg	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	58.3% 52.4mg	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	2.55% 0.38mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.8% 58mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	19.3% 1.55mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	49.6% 347mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	29.3% 996mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	70% 38.4μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	6.33% 95mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	0.14% 5.15g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry Mashed Potato Granules versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry Mashed Potato Granules vs Oil Roasted Sunflower Seeds:

• 5 ounces of Dry Mashed Potato Granules have 1.4 times more Vitamin B1, 33.6 times more Vitamin C and 2.9 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 20.1 times more Vitamin B5, 5.9 times more Vitamin B9 and 134.6 times more Vitamin E than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Dry Mashed Potato Granules have insufficient amounts of Vitamin E
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Granules of Dehydrated Mashed Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry Mashed Potato Granules vs Oil Roasted Sunflower Seeds:

• 5 ounces of Dry Mashed Potato Granules have 1.5 times more Potassium and 22.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 17.7 times more Copper, 3.9 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 4.6 times more Phosphorus, 2.9 times more Selenium and 5.7 times more Zinc than Granules of Dehydrated Mashed Potatoes.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry Mashed Potato Granules have 3.7 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 95 times more Fat, 51.2 times more Saturated Fat, 1.4 times more Omega 3, 190 times more Omega 6, 1.5 times more Fiber and 2.4 times more Protein than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per five ounces.
• 5 ounces of Dry Mashed Potato Granules provide inadequate amounts of Omega 6