Comparing Nutrients in 100 calories Sunflower Seeds VS Oven-heated Frozen Potato Puffs

Weight per 100 calories

• Sunflower Seeds: 17g
• Oven-heated Frozen Potato Puffs: 52g

Sunflower Seeds have 3 times more energy per 100g than Oven-heated Frozen Potato Puffs. It has very high energy density when compared to other foods. Oven-heated Frozen Potato Puffs having above average energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Sunflower Seeds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	6.57% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	11% 14.2g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	0.19% 0.14g	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	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	NA	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.042g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	2.74% 1.04g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	4.85% 0.063mg	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	9.7% 39μg	3% 12μg	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	0.27% 0.24mg	2.3% 2.1mg	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	40% 6.02mg	0.9% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.6% 1.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	0.73% 7.3mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	4.57% 0.041mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.3μg	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	11.2% 0.9mg	3.78% 0.3mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	2.1% 8.85mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	2.88% 0.066mg	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% 113mg	6.25% 43.8mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	4.4% 149mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	0.38% 0.21μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.42% 0.16mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Oven-heated Frozen Potato Puffs:

• Dried Sunflower Seed Kernels have 7.1 times more Vitamin B1, 3.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B6, 3.2 times more Vitamin B9 and 44.5 times more Vitamin E than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 8.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B5 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Oven-heated Frozen Potato Puffs:

• Dried Sunflower Seed Kernels have 1.8 times more Calcium, 7.5 times more Copper, 3 times more Iron, 6.3 times more Magnesium, 5 times more Manganese, 2.6 times more Phosphorus, 43.6 times more Selenium and 5.5 times more Zinc than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.4 times more Potassium and 156.5 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 1.9 times more Fat, 3.5 times more Omega 6, 1.4 times more Fiber and 3.2 times more Protein than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 10.4 times more Omega 3 and 4.2 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Oven-heated Frozen Potato Puffs have similar amounts of Energy and Saturated Fat per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.