Comparing Nutrients in 7 ounces Oven-heated Frozen French Fries VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Oven-heated Frozen French Fries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.5% 333kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.04g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	7.47% 5.4g	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	0% 0g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	58% 22g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	123% 1.6mg	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	14% 55.6μg	118% 470μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.3% 26.4mg	3.1% 2.78mg	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	1.46% 0.22mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.4% 24mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	404% 3.63mg	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	18.4% 1.47mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	182% 4.2mg	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	27.5% 192mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	26.3% 895mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oven-heated Frozen French Fries vs Roasted Sunflower Seeds:

• Oven-heated Frozen French Fried Potatoes have 1.2 times more Vitamin B1 and 9.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B2, 3.2 times more Vitamin B3, 13.5 times more Vitamin B5, 4.4 times more Vitamin B6, 8.5 times more Vitamin B9 and 237.3 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 7 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oven-heated Frozen French Fries vs Roasted Sunflower Seeds:

• Oven-heated Frozen French Fried Potatoes have 10.7 times more Sodium and 51.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.8 times more Calcium, 13.6 times more Copper, 5.1 times more Iron, 5 times more Magnesium, 10 times more Manganese, 11.9 times more Phosphorus, 1.9 times more Potassium, 396.5 times more Selenium and 13.9 times more Zinc than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Energy, 9.5 times more Fat, 5.1 times more Saturated Fat, 3.3 times more Omega 3, 117.5 times more Omega 6, 9.8 times more Sugars, 4.3 times more Fiber and 7.3 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 7 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.