Comparing Nutrients in 7 ounces Sunflower Seeds VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	6%	33%	61%

Macro Nutrients

	Sunflower Seeds	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Energy	40% 1159kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	7.18% 1.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	52% 67.5g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	37% 0.48mg	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	113% 450μg	8.43% 33.7μg	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	3.1% 2.78mg	21% 19mg	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	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt	Recommended Dietary Allowance
Calcium	15.5% 155mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.27% 51μg	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	130% 10.4mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	26.2% 0.6mg	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	187% 1310mg	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	37% 558mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	2.84% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Sunflower Seeds versus 7 oz of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 7 ounces of Sunflower Seeds have 12.4 times more Vitamin B1, 11.5 times more Vitamin B2, 3.5 times more Vitamin B3, 1.6 times more Vitamin B5, 5.5 times more Vitamin B6 and 13.4 times more Vitamin B9 than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 7 oz of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain 6.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• 7 ounces of Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Sunflower Seed Kernels as well as Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seeds vs Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt:

• 7 ounces of Sunflower Seeds have 7.8 times more Calcium, 9 times more Copper, 3.5 times more Iron, 14.8 times more Magnesium, 6.4 times more Manganese, 10.2 times more Phosphorus, 1.3 times more Potassium, 132.5 times more Selenium and 12.2 times more Zinc than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 7 oz of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain 31.2 times more Sodium than Dried Sunflower Seed Kernels.
• 7 ounces of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 2.7 times more Energy, 6.3 times more Fat, 37.5 times more Omega 6, 2.7 times more Fiber and 6 times more Protein than Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt.
• While 7 oz of Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt contain 1.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Frozen Potatoes, French Fried, Par Fried, Cottage-cut, Prepared, Heated In Oven with Salt offer comparable quantities of Saturated Fat per seven ounces.