Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Roasted Sunflower Seeds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	28.4% 825kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	13.2% 13g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	18.2% 0.29g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	18% 3.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	0.53% 0.38g	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	% 0.27g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	49% 27.4g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	8.15% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	13% 0.17mg	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	84% 336μg	8.15% 32.6μg	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	6.3% 5.67mg	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	247% 37mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	9.92% 99mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.93μg	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	67.3% 5.4mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	7.83% 0.18mg	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	234% 1637mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	43.8% 656mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	2.3% 84.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Oven-heated Frozen Potato Puffs:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B1, 6.6 times more Vitamin B2, 4.9 times more Vitamin B3, 22 times more Vitamin B5, 6.6 times more Vitamin B6, 10.3 times more Vitamin B9 and 100.4 times more Vitamin E than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 2.9 times more Vitamin C and 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Oven-heated Frozen Potato Puffs:

• Dry Roasted Sunflower Seed Kernels no Salt have 5 times more Calcium, 23.2 times more Copper, 6.6 times more Iron, 7.6 times more Magnesium, 16.6 times more Manganese, 13.8 times more Phosphorus, 3 times more Potassium, 198.3 times more Selenium and 17.6 times more Zinc than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 154.3 times more Sodium and 49.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 3 times more Energy, 5.5 times more Fat, 3.1 times more Saturated Fat, 15.3 times more Omega 6, 10.1 times more Sugars, 5.6 times more Fiber and 9.1 times more Protein than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 3 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Oven-heated Frozen Potato Puffs have similar amounts of Carbohydrate per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.