Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Cooked Frozen Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Frozen Potatoes	12%	2%	86%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Frozen Potatoes	Recommended Dietary Allowance
Energy	20.4% 592kcal	2.24% 65kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	11% 14.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	0% 0g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	36% 20g	3.54% 1.98g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Frozen Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	15.5% 0.2mg	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	58.5% 234μg	2% 8μg	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	1.22% 1.1mg	10.4% 9.4mg	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	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Frozen Potatoes	Recommended Dietary Allowance
Calcium	8.7% 87mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	8.67% 0.078mg	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	53.5% 4.3mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	8.04% 0.19mg	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	163% 1139mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.24% 82.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Cooked Frozen Potatoes:

• Oil Roasted Sunflower Seed Kernels have 3.1 times more Vitamin B1, 11.2 times more Vitamin B2, 3.1 times more Vitamin B3, 24.8 times more Vitamin B5, 3.9 times more Vitamin B6 and 29.3 times more Vitamin B9 than Boiled and Drained Frozen Potatoes.
• While Boiled and Drained Frozen Potatoes contain 8.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Cooked Frozen Potatoes:

• Oil Roasted Sunflower Seed Kernels have 12.4 times more Calcium, 23.1 times more Copper, 5.1 times more Iron, 11.5 times more Magnesium, 11.2 times more Manganese, 43.8 times more Phosphorus, 1.7 times more Potassium, 391 times more Selenium and 20.8 times more Zinc than Boiled and Drained Frozen Potatoes.
• While Boiled and Drained Frozen Potatoes contain 6.7 times more Sodium and 53.8 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 9.1 times more Energy, 394.6 times more Fat, 207.9 times more Saturated Fat, 6.2 times more Omega 3, 814.5 times more Omega 6, 1.6 times more Carbohydrate, 7.6 times more Fiber and 10.1 times more Protein than Boiled and Drained Frozen Potatoes.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Frozen Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.