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

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Mashed Potato Granules	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	25.5% 738kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	37% 12g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	31.4% 41g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	2.76% 2g	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	% 1.83g	NA	g per day for Men 19-50 years
Sucrose	% 2.02g	NA	g per day for Men 19-50 years
Fiber	37% 14g	60% 23g	38g per day for Men 19-50 years
Protein	29% 16.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	20% 79.4μg	118% 472μg	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	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	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	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	69.5% 486mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	41% 1395mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	98% 53.8μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Mashed Potato Granules versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Dry Mashed Potato Granules have 1.4 times more Vitamin B1 and 26.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 20.5 times more Vitamin B5 and 6 times more Vitamin B9 than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Toasted Sunflower Seeds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Granules of Dehydrated Mashed Potatoes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Dry Mashed Potato Granules have 1.4 times more Potassium and 22.3 times more Sodium than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 18 times more Copper, 6.2 times more Iron, 1.3 times more Magnesium, 1.9 times more Manganese, 4.7 times more Phosphorus and 5.8 times more Zinc than Granules of Dehydrated Mashed Potatoes.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Mashed Potato Granules have 4.2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 105.2 times more Fat, 43.1 times more Saturated Fat, 1.4 times more Omega 3, 207.7 times more Omega 6, 1.6 times more Fiber and 2.1 times more Protein than Granules of Dehydrated Mashed Potatoes.
• 7 ounces of Dry Mashed Potato Granules provide inadequate amounts of Omega 6