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

Weight per 100 calories

Oven-heated Frozen French Fries

59.5g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen French Fries

27%

67%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Oven-heated Frozen French Friesvs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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3.2%3.1g

Fat

8.82%8.56g

3.1 gvs8.56 g

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

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1.9%0.61g

Saturated Fat

2.8%0.9g

0.61 gvs0.9 g

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

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0.78%0.013g

Omega 3

0.74%0.012g

0.013 gvs0.012 g

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

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0.98%0.17g

Omega 6

33%5.63g

0.17 gvs5.63 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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13%17g

Carbohydrate

3.2%4.14g

17 gvs4.14 g

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

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0.23%0.17g

Sugars

0.65%0.47g

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

0.17 gvs0.47 g

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

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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 .

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%0.065g

Glucose

0.065 gvsNA g

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

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%0.11g

Sucrose

0.11 gvsNA g

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

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4.07%1.55g

Fiber

5%1.9g

1.55 gvs1.9 g

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

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2.83%1.6g

Protein

5.93%3.32g

1.6 gvs3.32 g

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

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Vitamins

Oven-heated Frozen French Friesvs Roasted Sunflower Seeds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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6.35%0.076mg

Vitamin B1

1.5%0.018mg

Thiamine

0.076 mgvs0.018 mg

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

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1.4%0.018mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.018 mgvs0.042 mg

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

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8.25%1.32mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

1.32 mgvs1.2 mg

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

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6.2%0.31mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.31 mgvs1.2 mg

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

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8.42%0.11mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.11 mgvs0.14 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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4.17%16.7μg

Vitamin B9

10%40.7μg

Folates and Folic Acid

16.7 μgvs40.7 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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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 .

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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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0.44%0.065mg

Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

0.065 mgvs4.5 mg

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

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1.24%1.5μg

Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

1.5 μgvs0.46 μg

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

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Minerals

Oven-heated Frozen French Friesvs Roasted Sunflower Seeds

0.71%7.14mg

Calcium

1.2%12mg

7.14 mgvs12 mg

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

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8.93%0.08mg

Copper

35%0.31mg

0.08 mgvs0.31 mg

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

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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 .

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5.5%0.44mg

Iron

8.16%0.65mg

0.44 mgvs0.65 mg

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

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3.7%15.5mg

Magnesium

5.28%22mg

15.5 mgvs22 mg

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

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5.43%0.13mg

Manganese

15.8%0.36mg

0.13 mgvs0.36 mg

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

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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 .

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8.25%57.7mg

Phosphorus

28.4%198mg

57.7 mgvs198 mg

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

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7.9%268mg

Potassium

4.3%146mg

268 mgvs146 mg

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

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0.22%0.12μg

Selenium

24.8%13.6μg

0.12 μgvs13.6 μg

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

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1.27%19mg

Sodium

0.034%0.52mg

19 mgvs0.52 mg

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

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2.06%0.23mg

Zinc

8.26%0.91mg

0.23 mgvs0.91 mg

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

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0.99%36.6g

Water

0.006%0.21g

36.6 gvs0.21 g

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

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

Oven-heated Frozen French Fried Potatoes have 4.2 times more Vitamin B1, 32.9 times more Vitamin C and 3.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 3.9 times more Vitamin B5, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9 and 68.5 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
Both Oven-heated Frozen French Fried Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 100 kcal.
Both Oven-heated Frozen French Fried Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin D in 100 kcal.

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

Oven-heated Frozen French Fried Potatoes have 1.8 times more Potassium and 37 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Calcium, 3.9 times more Copper, 1.5 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese, 3.4 times more Phosphorus, 114.5 times more Selenium and 4 times more Zinc than Oven-heated Frozen French Fried Potatoes.

Comparison of macro-nutrients per 100 calories:

Oven-heated Frozen French Fried Potatoes have 4.1 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Fat, 1.5 times more Saturated Fat, 33.9 times more Omega 6 and 2.1 times more Protein than Oven-heated Frozen French Fried Potatoes.
Both Oven-heated Frozen French Fried Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 100 kcal.
Both Oven-heated Frozen French Fried Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt 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 PotatoesRoasted Sunflower SeedsVS Frozen French Fried PotatoesOven-heated Frozen French FriesVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: