Comparing Nutrients in 7 ounces Dry Mashed Potato Granules VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.5% 738kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	44% 14g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	35% 45.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	8.5% 6.17g	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	2.76% 2g	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	% 1.83g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 2.02g	% 4.7g	g per day for Men 19-50 years
Fiber	37% 14g	55.4% 21g	38g per day for Men 19-50 years
Protein	29% 16.3g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	121% 1.57mg	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	20% 79.4μg	116% 464μg	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	81.6% 73.4mg	2.43% 2.2mg	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	3.57% 0.54mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	398% 3.58mg	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	27% 2.16mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	179% 4.13mg	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	69.5% 486mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	41% 1395mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	98% 53.8μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry Mashed Potato Granules vs Oil Roasted Sunflower Seeds:

• Granules of Dehydrated Mashed Potatoes have 1.4 times more Vitamin B1, 33.6 times more Vitamin C and 2.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 20.1 times more Vitamin B5, 5.9 times more Vitamin B9 and 134.6 times more Vitamin E than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Granules of Dehydrated Mashed Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dry Mashed Potato Granules vs Oil Roasted Sunflower Seeds:

• Granules of Dehydrated Mashed Potatoes have 1.5 times more Potassium and 22.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 17.7 times more Copper, 3.9 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 4.6 times more Phosphorus, 2.9 times more Selenium and 5.7 times more Zinc than Granules of Dehydrated Mashed Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Granules of Dehydrated Mashed Potatoes have 3.7 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 95 times more Fat, 51.2 times more Saturated Fat, 1.4 times more Omega 3, 190 times more Omega 6, 1.5 times more Fiber and 2.4 times more Protein than Granules of Dehydrated Mashed Potatoes.
• Both Granules of Dehydrated Mashed Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
• Both Granules of Dehydrated Mashed Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.