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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.5% 361kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.3% 70.6g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	7.47% 5.4g	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	1.56% 1.13g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	58% 22g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	96% 861μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	118% 470μg	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	16.5% 15mg	3.1% 2.78mg	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	19.7% 2.96mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.3% 103mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	404% 3.63mg	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	19% 1.53mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	182% 4.2mg	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	16.7% 117mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Frozen French Fried Sweet Potatoes with Salt have more Vitamin A, 5.4 times more Vitamin C and 1.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.7 times more Vitamin B2, 10.1 times more Vitamin B3, 15.3 times more Vitamin B5, 4.5 times more Vitamin B6, 7.4 times more Vitamin B9 and 17.5 times more Vitamin E than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 per 7 oz.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen French Fried Sweet Potatoes with Salt have 48.7 times more Sodium and 43.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Calcium, 10.3 times more Copper, 4.9 times more Iron, 5 times more Magnesium, 4.4 times more Manganese, 19.6 times more Phosphorus, 2.1 times more Potassium, 198.3 times more Selenium and 13.9 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.

Comparison of macro-nutrients per 7 ounces:

• Frozen French Fried Sweet Potatoes with Salt have 4.7 times more Omega 3, 1.5 times more Carbohydrate and 4.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Energy, 5.6 times more Fat, 4.5 times more Saturated Fat, 13 times more Omega 6, 1.9 times more Fiber and 8.9 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.