Comparing Nutrients in 14 ounces Oven-heated Frozen Potato PuffsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen Potato Puffs

41%

55%

Sunflower Seeds

13%

74%

13%

14 oz ▼

Macro Nutrients

Oven-heated Frozen Potato Puffsvs Sunflower Seeds

26.3%762kcal

Energy

80%2318kcal

762 kcalvs2318 kcal

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

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37%36g

Fat

211%204g

36 gvs204 g

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

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20.6%6.58g

Saturated Fat

55.3%17.7g

6.58 gvs17.7 g

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

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51%0.82g

Omega 3

15%0.24g

0.82 gvs0.24 g

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

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50%8.5g

Omega 6

538%91g

8.5 gvs91 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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83.3%108g

Carbohydrate

61%79.4g

108 gvs79.4 g

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

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1.48%1.07g

Sugars

14.3%10.4g

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

1.07 gvs10.4 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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%0.75g

Glucose

0.75 gvsNA g

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

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%0.32g

Sucrose

%9.92g

0.32 gvs9.92 g

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

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21%7.94g

Fiber

90%34g

7.94 gvs34 g

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

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15%8.45g

Protein

147%82.5g

8.45 gvs82.5 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 Potato Puffsvs Sunflower Seeds

0%0μg

Vitamin A

1.32%12μg

RAE, retinol activity equivalents

0 μgvs12 μg

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

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23%0.27mg

Vitamin B1

490%5.87mg

Thiamine

0.27 mgvs5.87 mg

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

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11.3%0.15mg

Vitamin B2

108%1.4mg

Riboflavin

0.15 mgvs1.4 mg

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

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36%5.75mg

Vitamin B3

207%33mg

Niacin, nicotinic acid, niacinamide

5.75 mgvs33 mg

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

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25.4%1.27mg

Vitamin B5

89.7%4.5mg

Pantothenic acid

1.27 mgvs4.5 mg

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

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37%0.48mg

Vitamin B6

411%5.34mg

Pyridoxine

0.48 mgvs5.34 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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23%91μg

Vitamin B9

225%901μg

Folates and Folic Acid

91 μgvs901 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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17.6%16mg

Vitamin C

6.17%5.56mg

Ascorbic acid

16 mgvs5.56 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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6.88%1.03mg

Vitamin E

931%140mg

Tocopherols and Tocotrienols

1.03 mgvs140 mg

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

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12.2%14.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.7 μgvs0 μg

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

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Minerals

Oven-heated Frozen Potato Puffsvs Sunflower Seeds

5.56%55.6mg

Calcium

31%310mg

55.6 mgvs310 mg

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

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35%0.31mg

Copper

794%7.14mg

0.31 mgvs7.14 mg

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

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0.63%25μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

25 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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28.8%2.3mg

Iron

260%21mg

2.3 mgvs21 mg

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

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16%67.5mg

Magnesium

307%1290mg

67.5 mgvs1290 mg

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

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22%0.5mg

Manganese

336%7.74mg

0.5 mgvs7.74 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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47.6%333mg

Phosphorus

374%2619mg

333 mgvs2619 mg

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

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33.5%1139mg

Potassium

75.3%2560mg

1139 mgvs2560 mg

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

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2.9%1.6μg

Selenium

382%210μg

1.6 μgvs210 μg

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

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123%1838mg

Sodium

2.4%35.7mg

1838 mgvs35.7 mg

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

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11%1.2mg

Zinc

180%20mg

1.2 mgvs20 mg

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

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6.4%237g

Water

0.51%18.8g

237 gvs18.8 g

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

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Lets compare vitamin content per 14 ounces of Oven-heated Frozen Potato Puffs vs Sunflower Seeds:

Oven-heated Frozen Potato Puffs have 2.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 21.4 times more Vitamin B1, 9.6 times more Vitamin B2, 5.8 times more Vitamin B3, 3.5 times more Vitamin B5, 11.1 times more Vitamin B6, 9.9 times more Vitamin B9 and 135.3 times more Vitamin E than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen Potato Puffs vs Sunflower Seeds:

Oven-heated Frozen Potato Puffs have 51.4 times more Sodium and 12.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.6 times more Calcium, 22.8 times more Copper, 9.1 times more Iron, 19.1 times more Magnesium, 15.4 times more Manganese, 7.9 times more Phosphorus, 2.2 times more Potassium, 132.5 times more Selenium and 16.7 times more Zinc than Oven-heated Frozen Potato Puffs.

Comparison of macro-nutrients per 14 ounces:

Oven-heated Frozen Potato Puffs have 3.4 times more Omega 3 and 1.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3 times more Energy, 5.7 times more Fat, 2.7 times more Saturated Fat, 10.8 times more Omega 6, 9.7 times more Sugars, 4.3 times more Fiber and 9.8 times more Protein than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Oven-heated Frozen Potato PuffsVS Cooked Frozen PotatoesSunflower SeedsVS Cooked Frozen PotatoesOven-heated Frozen Potato PuffsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces Oven-heated Frozen Potato PuffsVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: