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Comparing Nutrients in 100 grams Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven
4%
49%
47%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

11.5%333kcal
Energy
20%584kcal
333 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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19.3%18.7g
Fat
53%51.5g
18.7 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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18.6%5.96g
Saturated Fat
14%4.46g
5.96 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
3.75%0.06g
NA gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.26%1.4g
Omega 6
136%23g
1.4 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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30.5%39.7g
Carbohydrate
15.4%20g
39.7 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.42%3.2g
Fiber
22.6%8.6g
3.2 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.34%3.55g
Protein
37%20.8g
3.55 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
0 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.67%0.08mg
Vitamin B1
123%1.48mg
Thiamine
0.08 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.85%0.037mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.037 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16.7%2.67mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
2.67 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12%0.61mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.61 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.4%0.21mg
Vitamin B6
103%1.35mg
Pyridoxine
0.21 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.5%22μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
22 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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6.9%6.2mg
Vitamin C
1.56%1.4mg
Ascorbic acid
6.2 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
234%35mg
Tocopherols and Tocotrienols
NA mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.2%12mg
Calcium
7.8%78mg
12 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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4.44%0.04mg
Copper
200%1.8mg
0.04 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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20.8%1.66mg
Iron
65.6%5.25mg
1.66 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.48%23mg
Magnesium
77.4%325mg
23 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.4%0.29mg
Manganese
84.8%1.95mg
0.29 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.7%96mg
Phosphorus
94%660mg
96 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%539mg
Potassium
19%645mg
539 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
96%53μg
0.6 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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41%613mg
Sodium
0.6%9mg
613 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.73%0.41mg
Zinc
45.5%5mg
0.41 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.96%35.4g
Water
0.13%4.73g
35.4 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Sunflower Seeds:
Comparing minerals per 100 grams for Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: