Comparing Nutrients in 300 calories Sunflower SeedsVS Frozen Cottage-cut French Fried Potatoes

Weight per 300 calories

Sunflower Seeds

51.4g

Frozen Cottage-cut French Fried Potatoes

196g

Sunflower Seeds have 3.8 times more energy per 100g than Frozen Cottage-cut French Fried Potatoes. It has very high energy density when compared to other foods. Frozen Cottage-cut French Fried Potatoes having above average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Frozen Cottage-cut French Fried Potatoes

33%

61%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Frozen Cottage-cut French Fried Potatoes

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

11.7%11.3g

26.4 gvs11.3 g

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

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7.15%2.3g

Saturated Fat

17%5.38g

2.3 gvs5.38 g

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

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1.93%0.031g

Omega 3

0.031 gvsNA g

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

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69.7%12g

Omega 6

5%0.85g

12 gvs0.85 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

36%47g

10.3 gvs47 g

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

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1.86%1.35g

Sugars

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

1.35 gvsNA g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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11.6%4.4g

Fiber

15.5%5.9g

4.4 gvs5.9 g

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

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19%10.7g

Protein

8.47%4.75g

10.7 gvs4.75 g

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

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Vitamins

Sunflower Seedsvs Frozen Cottage-cut French Fried Potatoes

0.17%1.54μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.54 μgvs0 μg

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

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63.4%0.76mg

Vitamin B1

16%0.19mg

Thiamine

0.76 mgvs0.19 mg

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

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14%0.18mg

Vitamin B2

3.47%0.045mg

Riboflavin

0.18 mgvs0.045 mg

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

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26.8%4.3mg

Vitamin B3

22%3.5mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs3.5 mg

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

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11.6%0.58mg

Vitamin B5

21%1.06mg

Pantothenic acid

0.58 mgvs1.06 mg

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

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53%0.69mg

Vitamin B6

27%0.35mg

Pyridoxine

0.69 mgvs0.35 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

7.35%29.4μg

Folates and Folic Acid

117 μgvs29.4 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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0.8%0.72mg

Vitamin C

18.3%16.5mg

Ascorbic acid

0.72 mgvs16.5 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

Tocopherols and Tocotrienols

18 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Sunflower Seedsvs Frozen Cottage-cut French Fried Potatoes

4%40mg

Calcium

1.37%13.7mg

40 mgvs13.7 mg

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

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103%0.92mg

Copper

30.7%0.28mg

0.92 mgvs0.28 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

25.7%2.06mg

2.7 mgvs2.06 mg

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

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39.8%167mg

Magnesium

7.47%31.4mg

167 mgvs31.4 mg

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

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43.6%1mg

Manganese

18.2%0.42mg

1 mgvs0.42 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

13%90mg

339 mgvs90 mg

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

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9.75%331mg

Potassium

19.5%663mg

331 mgvs663 mg

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

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49.5%27.2μg

Selenium

1.07%0.59μg

27.2 μgvs0.59 μg

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

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0.31%4.62mg

Sodium

4.2%62.7mg

4.62 mgvs62.7 mg

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

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23.3%2.57mg

Zinc

5.17%0.57mg

2.57 mgvs0.57 mg

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

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0.066%2.43g

Water

3.54%131g

2.43 gvs131 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 Frozen Cottage-cut French Fried Potatoes:

Dried Sunflower Seed Kernels have 3.9 times more Vitamin B1, 4 times more Vitamin B2, 1.2 times more Vitamin B3, 2 times more Vitamin B6 and 4 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
While Frozen Cottage-cut French Fried Potatoes contain 1.8 times more Vitamin B5 and 22.9 times more Vitamin C than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Frozen Cottage-cut French Fried Potatoes:

Dried Sunflower Seed Kernels have 2.9 times more Calcium, 3.3 times more Copper, 1.3 times more Iron, 5.3 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus, 46.3 times more Selenium and 4.5 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
While Frozen Cottage-cut French Fried Potatoes contain 2 times more Potassium, 13.6 times more Sodium and 53.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 2.3 times more Fat, 13.9 times more Omega 6 and 2.2 times more Protein than Frozen Cottage-cut French Fried Potatoes.
While Frozen Cottage-cut French Fried Potatoes contain 2.4 times more Saturated Fat, 4.6 times more Carbohydrate and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Frozen Cottage-cut French Fried Potatoes have similar amounts of Energy per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsFrozen Cottage-cut French Fried PotatoesVS Roasted Sunflower SeedsSunflower SeedsVS Oven-heated Frozen Cottage-cut French Fried PotatoesFrozen Cottage-cut French Fried PotatoesVS Oven-heated Frozen Cottage-cut French Fried Potatoes

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Frozen Cottage-cut French Fried Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: