Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	40.5% 1175kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	40.3% 0.64g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	35.3% 25.6g	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	0% 0g	1.56% 1.13g	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	% 1.47g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 10.7g	g per day for Men 19-50 years
Fiber	55.4% 21g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	71% 40g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	116% 464μg	16% 63.5μg	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	2.43% 2.2mg	16.5% 15mg	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	481% 72mg	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	39% 0.35mg	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	106% 8.5mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	41.5% 0.95mg	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	323% 2260mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Frozen French Fried Sweet Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Sunflower Seeds versus 7 oz of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Frozen French Fried Sweet Potatoes with Salt:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.5 times more Vitamin B1, 3 times more Vitamin B2, 5.9 times more Vitamin B3, 15.1 times more Vitamin B5, 4.5 times more Vitamin B6, 7.3 times more Vitamin B9 and 24.4 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A, 6.8 times more Vitamin C and 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Frozen French Fried Sweet Potatoes with Salt:

• 7 ounces of Oil Roasted Sunflower Seeds have 1.7 times more Calcium, 10.2 times more Copper, 5.6 times more Iron, 4.9 times more Magnesium, 4.3 times more Manganese, 19.3 times more Phosphorus, 195.5 times more Selenium and 13.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 48.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 3.3 times more Energy, 5.8 times more Fat, 6.1 times more Saturated Fat, 13.5 times more Omega 6, 1.9 times more Fiber and 9.3 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 4 times more Omega 3, 1.6 times more Carbohydrate and 4.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.