Comparing Nutrients in 300 calories Sunflower SeedsVS Oven-heated Frozen French Fries

Weight per 300 calories

Sunflower Seeds

51.4g

Oven-heated Frozen French Fries

179g

Sunflower Seeds have 3.5 times more energy per 100g than Oven-heated Frozen French Fries. It has very high energy density when compared to other foods. Oven-heated Frozen French Fried Potatoes having above average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Oven-heated Frozen French Fries?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Oven-heated Frozen French Fries

27%

67%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Oven-heated Frozen French Fries

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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27.3%26.4g

Fat

9.6%9.32g

26.4 gvs9.32 g

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

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7.15%2.3g

Saturated Fat

5.74%1.84g

2.3 gvs1.84 g

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

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1.93%0.031g

Omega 3

2.34%0.038g

0.031 gvs0.038 g

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

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69.7%12g

Omega 6

2.93%0.5g

12 gvs0.5 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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7.9%10.3g

Carbohydrate

39.4%51.3g

10.3 gvs51.3 g

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

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1.86%1.35g

Sugars

0.69%0.5g

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

1.35 gvs0.5 g

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

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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]

NA gvs0 g

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

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Glucose

%0.2g

NA gvs0.2 g

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

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%1.3g

Sucrose

%0.32g

1.3 gvs0.32 g

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

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11.6%4.4g

Fiber

12.2%4.64g

4.4 gvs4.64 g

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

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19%10.7g

Protein

8.5%4.75g

10.7 gvs4.75 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Oven-heated Frozen French Fries

0.17%1.54μg

Vitamin A

RAE, retinol activity equivalents

1.54 μgvsNA μg

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

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63.4%0.76mg

Vitamin B1

19%0.23mg

Thiamine

0.76 mgvs0.23 mg

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

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14%0.18mg

Vitamin B2

4.26%0.055mg

Riboflavin

0.18 mgvs0.055 mg

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

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26.8%4.3mg

Vitamin B3

24.8%3.96mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs3.96 mg

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

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11.6%0.58mg

Vitamin B5

18.6%0.93mg

Pantothenic acid

0.58 mgvs0.93 mg

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

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53%0.69mg

Vitamin B6

25.3%0.33mg

Pyridoxine

0.69 mgvs0.33 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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29%117μg

Vitamin B9

12.5%50μg

Folates and Folic Acid

117 μgvs50 μg

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

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

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0.8%0.72mg

Vitamin C

26.4%23.8mg

Ascorbic acid

0.72 mgvs23.8 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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120%18mg

Vitamin E

1.3%0.2mg

Tocopherols and Tocotrienols

18 mgvs0.2 mg

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

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0%0μg

Vitamin K

3.72%4.46μg

Phytomenadione or phylloquinone

0 μgvs4.46 μg

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

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Minerals

Sunflower Seedsvs Oven-heated Frozen French Fries

4%40mg

Calcium

2.14%21.4mg

40 mgvs21.4 mg

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

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103%0.92mg

Copper

26.8%0.24mg

0.92 mgvs0.24 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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33.7%2.7mg

Iron

16.5%1.32mg

2.7 mgvs1.32 mg

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

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39.8%167mg

Magnesium

11%46.4mg

167 mgvs46.4 mg

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

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43.6%1mg

Manganese

16.3%0.38mg

1 mgvs0.38 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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48.4%339mg

Phosphorus

24.7%173mg

339 mgvs173 mg

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

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9.75%331mg

Potassium

23.7%805mg

331 mgvs805 mg

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

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49.5%27.2μg

Selenium

0.65%0.36μg

27.2 μgvs0.36 μg

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

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0.31%4.62mg

Sodium

3.8%57mg

4.62 mgvs57 mg

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

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23.3%2.57mg

Zinc

6.17%0.68mg

2.57 mgvs0.68 mg

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

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0.066%2.43g

Water

2.97%110g

2.43 gvs110 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 Sunflower Seeds vs Oven-heated Frozen French Fries:

Dried Sunflower Seed Kernels have 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.
While Oven-heated Frozen French Fried Potatoes contain 1.6 times more Vitamin B5, 33 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Oven-heated Frozen French Fried Potatoes have similar amounts of Vitamin B3 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Oven-heated Frozen French Fries:

Dried Sunflower Seed Kernels have 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.
While Oven-heated Frozen French Fried Potatoes contain 2.4 times more Potassium and 12.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 2.8 times more Fat, 1.2 times more Saturated Fat, 23.8 times more Omega 6 and 2.2 times more Protein than Oven-heated Frozen French Fried Potatoes.
While Oven-heated Frozen French Fried Potatoes contain 5 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Oven-heated Frozen French Fried Potatoes have similar amounts of Energy and Fiber per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsOven-heated Frozen French FriesVS Roasted Sunflower SeedsSunflower SeedsVS Frozen French Fried PotatoesOven-heated Frozen French FriesVS Frozen French Fried Potatoes

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Oven-heated Frozen French Fries

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Oven-heated Frozen French Fries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: