Comparing Nutrients in 100 calories Oven-heated Frozen French FriesVS Sunflower Seeds

Weight per 100 calories

Oven-heated Frozen French Fries

59.5g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 3.5 times more energy per unit of mass than Oven-heated Frozen French Fried Potatoes, which is very high in comparison to other foods. Oven-heated Frozen French Fries having above average energy density.

Which food has more nutrients per 100 calories - Oven-heated Frozen French Fries or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen French Fries

27%

67%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Oven-heated Frozen French Friesvs Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

3.2%3.1g

Fat

9.1%8.8g

3.1 gvs8.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

1.9%0.61g

Saturated Fat

2.4%0.76g

0.61 gvs0.76 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

0.78%0.013g

Omega 3

0.64%0.01g

0.013 gvs0.01 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.98%0.17g

Omega 6

23.2%3.95g

0.17 gvs3.95 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

13%17g

Carbohydrate

2.63%3.42g

17 gvs3.42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

0.23%0.17g

Sugars

0.62%0.45g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.17 gvs0.45 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%0.065g

Glucose

0.065 gvsNA g

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

Find Vegetables rich in Glucose

%0.11g

Sucrose

%0.43g

0.11 gvs0.43 g

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

Find Vegetables rich in Sucrose

4.07%1.55g

Fiber

3.88%1.47g

1.55 gvs1.47 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

2.83%1.6g

Protein

6.35%3.56g

1.6 gvs3.56 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Oven-heated Frozen French Friesvs Sunflower Seeds

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

NA μgvs0.51 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

6.35%0.076mg

Vitamin B1

21%0.25mg

Thiamine

0.076 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

1.4%0.018mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.018 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

8.25%1.32mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

1.32 mgvs1.43 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6.2%0.31mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.31 mgvs0.19 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

8.42%0.11mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.11 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

4.17%16.7μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

16.7 μgvs39 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

8.8%7.9mg

Vitamin C

0.27%0.24mg

Ascorbic acid

7.9 mgvs0.24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0.44%0.065mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.065 mgvs6.02 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

1.24%1.5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.5 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Oven-heated Frozen French Friesvs Sunflower Seeds

0.71%7.14mg

Calcium

1.34%13.4mg

7.14 mgvs13.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

8.93%0.08mg

Copper

34.2%0.31mg

0.08 mgvs0.31 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

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 .

Find Vegetables rich in Fluoride

5.5%0.44mg

Iron

11.2%0.9mg

0.44 mgvs0.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

3.7%15.5mg

Magnesium

13.3%55.7mg

15.5 mgvs55.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

5.43%0.13mg

Manganese

14.5%0.33mg

0.13 mgvs0.33 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

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 .

Find Vegetables rich in Molybdenum

8.25%57.7mg

Phosphorus

16%113mg

57.7 mgvs113 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

7.9%268mg

Potassium

3.25%110mg

268 mgvs110 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

0.22%0.12μg

Selenium

16.5%9.08μg

0.12 μgvs9.08 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

1.27%19mg

Sodium

0.1%1.54mg

19 mgvs1.54 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

2.06%0.23mg

Zinc

7.8%0.86mg

0.23 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

0.99%36.6g

Water

0.022%0.81g

36.6 gvs0.81 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 100 calories of Oven-heated Frozen French Fries vs Sunflower Seeds:

Oven-heated Frozen French Fried Potatoes have 1.6 times more Vitamin B5, 33 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 92 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
Both Oven-heated Frozen French Fried Potatoes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 kcal.
Both Oven-heated Frozen French Fried Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oven-heated Frozen French Fries vs Sunflower Seeds:

Oven-heated Frozen French Fried Potatoes have 2.4 times more Potassium and 12.4 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 3.8 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 76.2 times more Selenium and 3.8 times more Zinc than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 100 calories:

Oven-heated Frozen French Fried Potatoes have 5 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.8 times more Fat, 23.8 times more Omega 6 and 2.2 times more Protein than Oven-heated Frozen French Fried Potatoes.
Both Oven-heated Frozen French Fried Potatoes and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 100 kcal.
Both Oven-heated Frozen French Fried Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Oven-heated Frozen French FriesVS Frozen French Fried PotatoesSunflower SeedsVS Frozen French Fried PotatoesOven-heated Frozen French FriesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Oven-heated Frozen French FriesVS Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Oven-heated Frozen French Fries or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: