Comparing Nutrients in 100 grams Frozen French Fried Potatoes VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Frozen French Fried Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	5.07% 147kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.66g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.28% 0.2g	14.5% 10.5g	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	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	% 0.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 10.5g	g per day for Men 19-50 years
Fiber	5% 1.9g	15% 5.7g	38g per day for Men 19-50 years
Protein	4% 2.24g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.04mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.46% 0.47mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	42.3% 0.55mg	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	8.75% 35μg	59.3% 237μg	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	19.2% 17.3mg	3% 2.7mg	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	0.67% 0.1mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.9% 9mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	177% 1.6mg	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	7.75% 0.62mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	6.87% 0.16mg	90% 2.07mg	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	12% 83mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	190% 104μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	0.017% 0.62g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Potatoes VS Sunflower Seed Butter per 100 g

Compare the macro and micronutrient content in 100 g of Frozen French Fried Potatoes versus 100 g of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen French Fried Potatoes vs Sunflower Seed Butter:

• 100 grams of Frozen French Fried Potatoes have 1.8 times more Vitamin B1 and 6.4 times more Vitamin C than Sunflower Seed Butter.
• While 100 g of Sunflower Seed Butter no Salt contain 3.4 times more Vitamin B2, 3.3 times more Vitamin B3, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6, 6.8 times more Vitamin B9 and 228.9 times more Vitamin E than Unprepared Frozen French Fried Potatoes.
• 100 grams of Frozen French Fried Potatoes have insufficient amounts of Vitamin E
• Both Unprepared Frozen French Fried Potatoes as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen French Fried Potatoes vs Sunflower Seed Butter:

• 100 g of Sunflower Seed Butter no Salt contain 7.1 times more Calcium, 17.2 times more Copper, 6.6 times more Iron, 14.8 times more Magnesium, 13.1 times more Manganese, 8 times more Phosphorus, 1.4 times more Potassium and 14 times more Zinc than Unprepared Frozen French Fried Potatoes.
• 100 grams of Frozen French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Sunflower Seed Butter no Salt contain 4.2 times more Energy, 11.8 times more Fat, 5 times more Saturated Fat, 2.8 times more Omega 3, 39.4 times more Omega 6, 52.7 times more Sugars, 3 times more Fiber and 7.7 times more Protein than Unprepared Frozen French Fried Potatoes.
• Both Frozen French Fried Potatoes and Sunflower Seed Butter offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Frozen French Fried Potatoes provide inadequate amounts of Omega 3 and Omega 6