Comparing Nutrients in 100 grams Frozen Wedge Cut French Fried Potatoes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Wedge Cut French Fried Potatoes	6%	40%	54%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Frozen Wedge Cut French Fried Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.6% 162kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.47g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	5.76% 1.84g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.2g	18.5% 24g	130g per day for Men 19-50 years
Sugars	0.47% 0.34g	3.77% 2.73g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.3% 2.4g	29.2% 11g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Wedge Cut French Fried Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	62% 0.8mg	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	NA	59.3% 237μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	1.56% 1.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Wedge Cut French Fried Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	NA	203% 1.83mg	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	9% 0.72mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	NA	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.1mg	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	NA	165% 1155mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	NA	48% 5.3mg	11mg per day for Men 19-50 years
Water	1.8% 66g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Wedge Cut French Fried Potatoes vs Roasted Sunflower Seeds:

• Frozen Wedge Cut French Fried Potatoes, Unprepared have 3.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 100 grams for Frozen Wedge Cut French Fried Potatoes vs Roasted Sunflower Seeds:

• Frozen Wedge Cut French Fried Potatoes, Unprepared have 126.7 times more Sodium and 55.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 5.3 times more Iron and 2.2 times more Potassium than Frozen Wedge Cut French Fried Potatoes, Unprepared.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Energy, 6.7 times more Fat, 2.8 times more Saturated Fat, 8 times more Sugars, 4.6 times more Fiber and 7.6 times more Protein than Frozen Wedge Cut French Fried Potatoes, Unprepared.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 100 g.
• Both Frozen Wedge Cut French Fried Potatoes, Unprepared as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.