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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Frozen French Fried Sweet Potatoes with Salt have 217 times more Vitamin A and 5.8 times more Vitamin C than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 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.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen French Fried Sweet Potatoes with Salt as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen French Fried Sweet Potatoes with Salt have 6.1 times more Potassium and 48.7 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 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.
• 5 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

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