Comparing Nutrients in 100 calories Dry Mashed Potato Granules VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Dry Mashed Potato Granules: 27g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 1.6 times more energy per unit of mass than Granules of Dehydrated Mashed Potatoes, which is very high in comparison to other foods. Dry Mashed Potato Granules having high energy density.

Discover which food has more nutrients per 100 calories - Dry Mashed Potato Granules or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	0.96% 0.015g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	1.3% 0.93g	0.72% 0.53g	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	0.37% 0.27g	0% 0g	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	% 0.25g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0.27g	% 0.4g	g per day for Men 19-50 years
Fiber	5.02% 1.9g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	3.95% 2.2g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.03% 0.27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.85% 0.093mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	10.3% 0.13mg	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	2.7% 10.8μg	9.9% 39.5μg	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	11% 9.95mg	0.21% 0.19mg	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	0.48% 0.073mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	3.05% 0.027mg	34% 0.3mg	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	3.66% 0.29mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	15.3% 0.35mg	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	9.4% 66mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	5.56% 189mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	2.22% 0.24mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.026% 0.98g	0.007% 0.26g	3700g per day for Men 19-50 years

Dry Mashed Potato Granules VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dry Mashed Potato Granules or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Dry Mashed Potato Granules vs Oil Roasted Sunflower Seeds:

• 100 calories of Dry Mashed Potato Granules have 2.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.7 times more Vitamin B6, 53.5 times more Vitamin C and 4.6 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 12.6 times more Vitamin B5, 3.7 times more Vitamin B9 and 84.6 times more Vitamin E than Granules of Dehydrated Mashed Potatoes.
• 100 calories of Dry Mashed Potato Granules have insufficient amounts of Vitamin B5 and Vitamin E
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
• Both Granules of Dehydrated Mashed Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Dry Mashed Potato Granules vs Oil Roasted Sunflower Seeds:

• 100 calories of Dry Mashed Potato Granules have 1.2 times more Magnesium and 2.3 times more Potassium than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 11.1 times more Copper, 2.5 times more Iron, 2.9 times more Phosphorus, 1.8 times more Selenium and 3.6 times more Zinc than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Oil Roasted Sunflower Seeds contain similar levels of Manganese per 100 calories.
• Both Granules of Dehydrated Mashed Potatoes as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Dry Mashed Potato Granules have 5.9 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 59.7 times more Fat, 32.2 times more Saturated Fat, 119.4 times more Omega 6 and 1.5 times more Protein than Granules of Dehydrated Mashed Potatoes.
• Both Dry Mashed Potato Granules and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Dry Mashed Potato Granules provide inadequate amounts of Omega 6
• Both Granules of Dehydrated Mashed Potatoes as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.