Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Sunflower Seed Flour	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	16% 462kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	NA	25.2% 18.3g	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	1.1% 0.81g	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	% 1.15g	g per day for Men 19-50 years
Sucrose	NA	% 7.67g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	122% 68g	5.47% 3.06g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	78.7% 315μg	11.3% 45.4μg	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	2.05% 1.84mg	12% 10.6mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 162mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	28% 0.25mg	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	117% 9.4mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	29.6% 0.68mg	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	140% 977mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Frozen French Fried Sweet Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Frozen French Fried Sweet Potatoes with Salt:

• 5 ounces of Sunflower Seed Flour have 34.6 times more Vitamin B1, 2.9 times more Vitamin B2, 10.5 times more Vitamin B3, 14.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 6.9 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 217 times more Vitamin A and 5.8 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Frozen French Fried Sweet Potatoes with Salt:

• 5 ounces of Sunflower Seed Flour have 2.2 times more Calcium, 9.7 times more Copper, 8.6 times more Iron, 13.3 times more Magnesium, 4.1 times more Manganese, 11.7 times more Phosphorus, 145.5 times more Selenium and 13 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 6.1 times more Potassium and 48.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 5 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 1.8 times more Energy and 22.3 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 5 oz of Frozen French Fried Sweet Potatoes with Salt contain 5.5 times more Fat, 8.4 times more Saturated Fat, 162.5 times more Omega 3 and 2.9 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Frozen French Fried Sweet Potatoes with Salt offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3