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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Toasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	42.4% 1228kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	40.3% 0.64g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	60% 23g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	61% 34g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	NA	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.054% 2g	2.8% 103g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toasted 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 Toasted Sunflower Seeds vs Frozen French Fried Sweet Potatoes with Salt:

• 7 ounces of Toasted Sunflower Seeds have 3.5 times more Vitamin B1, 3.1 times more Vitamin B2, 6 times more Vitamin B3, 15.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 7.4 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A and 5.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Frozen French Fried Sweet Potatoes with Salt:

• 7 ounces of Toasted Sunflower Seeds have 10.4 times more Copper, 8.8 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 19.6 times more Phosphorus, 1.2 times more Potassium and 13.9 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 Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 3.4 times more Energy, 6.4 times more Fat, 5.1 times more Saturated Fat, 14.8 times more Omega 6, 2 times more Fiber and 8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 4.1 times more Omega 3 and 1.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.