Comparing Nutrients in 100 grams Dry Mashed Potatoes Flakes VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.2% 354kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.093g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	16% 20.6g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	NA	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	1.35% 0.98g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.99g	NA	g per day for Men 19-50 years
Fiber	17.4% 6.6g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	15% 8.34g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.3% 0.99mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.08mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.5% 0.75mg	62% 0.81mg	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	11.5% 46μg	59.5% 238μg	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	90% 81mg	1.56% 1.4mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.25% 8.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	204% 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	15% 1.2mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	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	22.3% 156mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	24.4% 13.4μg	NA	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potatoes Flakes VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Dry Mashed Potatoes Flakes versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry Mashed Potatoes Flakes vs Toasted Sunflower Seeds:

• 100 grams of Dry Mashed Potatoes Flakes have 3 times more Vitamin B1, 1.5 times more Vitamin B3 and 57.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Vitamin B2, 3.4 times more Vitamin B5 and 5.2 times more Vitamin B9 than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Toasted Sunflower Seeds provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dehydrated Mashed Potatoes Flakes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dry Mashed Potatoes Flakes vs Toasted Sunflower Seeds:

• 100 grams of Dry Mashed Potatoes Flakes have 2.2 times more Potassium and 25.7 times more Sodium than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 11.4 times more Copper, 5.6 times more Iron, 2 times more Magnesium, 13.1 times more Manganese, 7.4 times more Phosphorus and 7.6 times more Zinc than Dehydrated Mashed Potatoes Flakes.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry Mashed Potatoes Flakes have 3.9 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 138.5 times more Fat, 35.2 times more Saturated Fat, 2.9 times more Omega 3, 402 times more Omega 6, 1.7 times more Fiber and 2.1 times more Protein than Dehydrated Mashed Potatoes Flakes.
• 100 grams of Dry Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6