Comparing Nutrients in 5 ounces Sunflower Seeds VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Sunflower Seeds	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	28.5% 828kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	27% 35g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	0.55% 0.4g	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	NA	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	NA	% 0.23g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.18g	g per day for Men 19-50 years
Fiber	32% 12g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	16.5% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	21% 0.27mg	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	80.4% 322μg	6.02% 24μg	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	2.2% 2mg	11% 9.8mg	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	332% 50mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.95% 3.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	11% 111mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	12% 0.11mg	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	93% 7.44mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	6.84% 0.16mg	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% 936mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	40.4% 607mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	2.4% 89g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Frozen Potato Puffs:

• Dried Sunflower Seed Kernels have 8 times more Vitamin B1, 5.8 times more Vitamin B2, 4.6 times more Vitamin B3, 1.9 times more Vitamin B5, 6.9 times more Vitamin B6, 13.4 times more Vitamin B9 and 319.7 times more Vitamin E than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 4.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Frozen Potato Puffs:

• Dried Sunflower Seed Kernels have 6 times more Calcium, 24 times more Copper, 11.2 times more Iron, 20.3 times more Magnesium, 17.6 times more Manganese, 10.3 times more Phosphorus, 2.6 times more Potassium, 176.7 times more Selenium and 19.2 times more Zinc than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 47.6 times more Sodium and 13.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 3.3 times more Energy, 5.9 times more Fat, 3.1 times more Saturated Fat, 7.9 times more Omega 6, 9.4 times more Sugars, 3.7 times more Fiber and 10.8 times more Protein than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 3.9 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Potato Puffs, Unprepared have similar amounts of Carbohydrate per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.