Comparing Nutrients in 300 calories Oven-heated Frozen Potato PuffsVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Oven-heated Frozen Potato Puffs

156g

Oil Roasted Sunflower Seeds

50.7g

Oil Roasted Sunflower Seed Kernels have 3.1 times more energy per unit of mass than Oven-heated Frozen Potato Puffs, which is very high in comparison to other foods. Oven-heated Frozen Potato Puffs having above average energy density.

Which food has more nutrients per 300 calories - Oven-heated Frozen Potato Puffs or Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen Potato Puffs

41%

55%

Oil Roasted Sunflower Seeds

13%

73%

14%

300 kcal ▼

Macro Nutrients

Oven-heated Frozen Potato Puffsvs Oil Roasted Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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14.6%14g

Fat

27%26g

14 gvs26 g

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

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8.1%2.6g

Saturated Fat

11%3.6g

2.6 gvs3.6 g

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

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20%0.32g

Omega 3

2.57%0.041g

0.32 gvs0.041 g

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

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19.7%3.35g

Omega 6

102%17.3g

3.35 gvs17.3 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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33%42.6g

Carbohydrate

8.92%11.6g

42.6 gvs11.6 g

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

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0.58%0.42g

Sugars

2.17%1.58g

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

0.42 gvs1.58 g

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

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0%0g

Fructose

0%0g

≤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 gvs0 g

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

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%0.3g

Glucose

%0.38g

0.3 gvs0.38 g

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

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%0.13g

Sucrose

%1.2g

0.13 gvs1.2 g

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

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8.22%3.13g

Fiber

14%5.37g

3.13 gvs5.37 g

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

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5.94%3.33g

Protein

18%10g

3.33 gvs10 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 Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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9%0.11mg

Vitamin B1

13.5%0.16mg

Thiamine

0.11 mgvs0.16 mg

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

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4.45%0.058mg

Vitamin B2

11%0.14mg

Riboflavin

0.058 mgvs0.14 mg

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

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14%2.26mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

2.26 mgvs2.1 mg

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

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10%0.5mg

Vitamin B5

70.3%3.5mg

Pantothenic acid

0.5 mgvs3.5 mg

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

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14.5%0.19mg

Vitamin B6

31%0.4mg

Pyridoxine

0.19 mgvs0.4 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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9%36μg

Vitamin B9

29.6%119μg

Folates and Folic Acid

36 μgvs119 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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6.94%6.25mg

Vitamin C

0.62%0.56mg

Ascorbic acid

6.25 mgvs0.56 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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2.7%0.41mg

Vitamin E

123%18.4mg

Tocopherols and Tocotrienols

0.41 mgvs18.4 mg

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

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4.8%5.8μg

Vitamin K

1.3%1.57μg

Phytomenadione or phylloquinone

5.8 μgvs1.57 μg

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

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Minerals

Oven-heated Frozen Potato Puffsvs Oil Roasted Sunflower Seeds

2.2%22mg

Calcium

4.4%44mg

22 mgvs44 mg

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

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13.7%0.12mg

Copper

102%0.91mg

0.12 mgvs0.91 mg

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

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0.25%9.84μg

Fluoride

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

9.84 μgvsNA μg

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

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11.3%0.91mg

Iron

27%2.17mg

0.91 mgvs2.17 mg

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

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6.32%26.6mg

Magnesium

15.3%64.4mg

26.6 mgvs64.4 mg

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

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8.63%0.2mg

Manganese

46%1.05mg

0.2 mgvs1.05 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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18.8%131mg

Phosphorus

82.5%577mg

131 mgvs577 mg

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

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13%448mg

Potassium

7.2%245mg

448 mgvs245 mg

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

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1.14%0.63μg

Selenium

72%39.6μg

0.63 μgvs39.6 μg

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

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48.2%723mg

Sodium

0.1%1.52mg

723 mgvs1.52 mg

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

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4.26%0.47mg

Zinc

24%2.64mg

0.47 mgvs2.64 mg

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

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2.5%93g

Water

0.021%0.78g

93 gvs0.78 g

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

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Lets compare vitamin content per 300 calories of Oven-heated Frozen Potato Puffs vs Oil Roasted Sunflower Seeds:

Oven-heated Frozen Potato Puffs have 11.2 times more Vitamin C and 3.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 7 times more Vitamin B5, 2.1 times more Vitamin B6, 3.3 times more Vitamin B9 and 45.3 times more Vitamin E than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
Both Oven-heated Frozen Potato Puffs as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oven-heated Frozen Potato Puffs vs Oil Roasted Sunflower Seeds:

Oven-heated Frozen Potato Puffs have 1.8 times more Potassium and 475.9 times more Sodium than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2 times more Calcium, 7.4 times more Copper, 2.4 times more Iron, 2.4 times more Magnesium, 5.3 times more Manganese, 4.4 times more Phosphorus, 63.4 times more Selenium and 5.6 times more Zinc than Oven-heated Frozen Potato Puffs.

Comparison of macro-nutrients per 300 calories:

Oven-heated Frozen Potato Puffs have 7.8 times more Omega 3 and 3.7 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Fat, 1.4 times more Saturated Fat, 5.2 times more Omega 6, 1.7 times more Fiber and 3.1 times more Protein than Oven-heated Frozen Potato Puffs.
Both Oven-heated Frozen Potato Puffs and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Oven-heated Frozen Potato Puffs as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oven-heated Frozen Potato PuffsVS Cooked Frozen PotatoesOil Roasted Sunflower SeedsVS Cooked Frozen PotatoesOven-heated Frozen Potato PuffsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Oven-heated Frozen Potato PuffsVS Oil Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Oven-heated Frozen Potato Puffs or Oil Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: