Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 5 ounces Sunflower SeedsVS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt
6%
31%
63%
5 oz ▼

Macro Nutrients

28.5%828kcal
Energy
9.5%275kcal
828 kcalvs275 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
75%73g
Fat
9.88%9.6g
73 gvs9.6 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
19.7%6.3g
Saturated Fat
5.6%1.8g
6.3 gvs1.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
5.3%0.085g
Omega 3
2.13%0.034g
0.085 gvs0.034 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
192%32.7g
Omega 6
2.7%0.46g
32.7 gvs0.46 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
22%28.3g
Carbohydrate
34.5%45g
28.3 gvs45 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.12%3.7g
Sugars
0.61%0.44g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.7 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
%0.14g
NA gvs0.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%3.54g
Sucrose
%0.3g
3.54 gvs0.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
32%12g
Fiber
10.4%3.97g
12 gvs3.97 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
52.6%29.5g
Protein
7.34%4.1g
29.5 gvs4.1 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0.47%4.25μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
4.25 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
175%2.1mg
Vitamin B1
15.2%0.18mg
Thiamine
2.1 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
38.7%0.5mg
Vitamin B2
3.7%0.048mg
Riboflavin
0.5 mgvs0.048 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
74%12mg
Vitamin B3
20%3.23mg
Niacin, nicotinic acid, niacinamide
12 mgvs3.23 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
32%1.6mg
Vitamin B5
15.7%0.79mg
Pantothenic acid
1.6 mgvs0.79 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
147%1.9mg
Vitamin B6
21%0.27mg
Pyridoxine
1.9 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
80.4%322μg
Vitamin B9
11.7%46.8μg
Folates and Folic Acid
322 μgvs46.8 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
2.2%2mg
Vitamin C
22.4%20mg
Ascorbic acid
2 mgvs20 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
332%50mg
Vitamin E
1.5%0.23mg
Tocopherols and Tocotrienols
50 mgvs0.23 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
3.2%3.83μg
Phytomenadione or phylloquinone
0 μgvs3.83 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

11%111mg
Calcium
1.7%17mg
111 mgvs17 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
283%2.55mg
Copper
18%0.16mg
2.55 mgvs0.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
93%7.44mg
Iron
14%1.13mg
7.44 mgvs1.13 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
110%461mg
Magnesium
8.44%35.4mg
461 mgvs35.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
120%2.76mg
Manganese
11.5%0.27mg
2.76 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
134%936mg
Phosphorus
22.7%159mg
936 mgvs159 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
27%914mg
Potassium
21%716mg
914 mgvs716 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
137%75μg
Selenium
1.55%0.85μg
75 μgvs0.85 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.85%12.8mg
Sodium
37.8%567mg
12.8 mgvs567 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
64.4%7.1mg
Zinc
5.54%0.61mg
7.1 mgvs0.61 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.18%6.7g
Water
2.17%80.3g
6.7 gvs80.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:
Comparing minerals per 5 ounces for Sunflower Seeds vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:
Comparison of macro-nutrients per 5 ounces:



Compare more foods per 5 oz: