Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 319kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	7.17% 5.2g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	% 4.96g	g per day for Men 19-50 years
Fiber	12% 4.56g	45% 17g	38g per day for Men 19-50 years
Protein	8.9% 5g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	205% 2.67mg	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	11% 43.7μg	113% 450μg	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	26% 23.4mg	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	1.32% 0.2mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	397% 3.57mg	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	18.6% 1.5mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	168% 3.87mg	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	187% 1310mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Sunflower Seeds:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 12.1 times more Vitamin B1, 11.5 times more Vitamin B2, 3.9 times more Vitamin B3, 2.3 times more Vitamin B5, 7.8 times more Vitamin B6, 10.3 times more Vitamin B9 and 351.7 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Sunflower Seeds:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 43.4 times more Sodium and 13.3 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6 times more Calcium, 12.4 times more Copper, 7 times more Iron, 11.6 times more Magnesium, 8.9 times more Manganese, 6.8 times more Phosphorus, 1.4 times more Potassium, 530 times more Selenium and 12.5 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 7 ounces:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.6 times more Energy, 10 times more Fat, 4.1 times more Saturated Fat, 3.3 times more Omega 3, 81.4 times more Omega 6, 9 times more Sugars, 3.7 times more Fiber and 8.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.