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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	40% 1155kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	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	36.7% 47.8g	124% 161g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	NA	% 1.96g	g per day for Men 19-50 years
Fiber	58% 22g	34.5% 13g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 470μg	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	345% 51.8mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	14.4% 17.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	14% 139mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	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	94% 7.54mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	327% 2292mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Dry Mashed Potatoes Flakes per 7 oz

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

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

• 7 ounces of Roasted Sunflower Seeds have 2.2 times more Vitamin B2, 3.4 times more Vitamin B5, 5.2 times more Vitamin B9 and 870 times more Vitamin E than Dry Mashed Potatoes Flakes.
• While 7 oz of Dehydrated Mashed Potatoes Flakes contain 9.3 times more Vitamin B1, 57.9 times more Vitamin C and 3.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Mashed Potatoes Flakes provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 7 ounces of Dry Mashed Potatoes Flakes have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Sunflower Seeds have 2.6 times more Calcium, 11.4 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 13.1 times more Manganese, 7.4 times more Phosphorus, 5.9 times more Selenium and 7.6 times more Zinc than Dry Mashed Potatoes Flakes.
• While 7 oz of Dehydrated Mashed Potatoes Flakes contain 1.3 times more Potassium and 25.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 1.6 times more Energy, 121.5 times more Fat, 30.9 times more Saturated Fat, 2.6 times more Omega 3, 352.5 times more Omega 6, 1.7 times more Fiber and 2.3 times more Protein than Dry Mashed Potatoes Flakes.
• While 7 oz of Dehydrated Mashed Potatoes Flakes contain 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Dry Mashed Potatoes Flakes offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6