Comparing Nutrients in 7 ounces Sunflower Seeds VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	40% 1159kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	1.1% 0.18g	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	124% 161g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	9.2% 6.67g	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	2.7% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 1.96g	g per day for Men 19-50 years
Fiber	45% 17g	34.5% 13g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	114% 1.5mg	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	23% 91μg	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	179% 161mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14.4% 17.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	35.5% 0.32mg	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	130% 10.4mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	14% 0.32mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Dry Mashed Potatoes Flakes:

• Dried Sunflower Seed Kernels have 1.5 times more Vitamin B1, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 4.9 times more Vitamin B9 and 1172.3 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 1.8 times more Vitamin B5, 57.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Dry Mashed Potatoes Flakes:

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 11.2 times more Copper, 4.3 times more Iron, 4.9 times more Magnesium, 12.1 times more Manganese, 4.2 times more Phosphorus, 4 times more Selenium and 7.1 times more Zinc than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 1.7 times more Potassium and 8.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 1.6 times more Energy, 125.5 times more Fat, 26.4 times more Saturated Fat, 2.2 times more Omega 3, 247.8 times more Omega 6, 1.3 times more Fiber and 2.5 times more Protein than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 4.1 times more Carbohydrate and 1.3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.