Comparing Nutrients in 300 calories Sunflower SeedsVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Sunflower Seeds

51.4g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

186g

Sunflower Seeds have 3.6 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

28%

66%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

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

9.85%9.56g

26.4 gvs9.56 g

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

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7.15%2.3g

Saturated Fat

6.3%2g

2.3 gvs2 g

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

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1.93%0.031g

Omega 3

2.1%0.034g

0.031 gvs0.034 g

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

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69.7%12g

Omega 6

3.1%0.53g

12 gvs0.53 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%51.2g

10.3 gvs51.2 g

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

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1.86%1.35g

Sugars

0.75%0.54g

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

1.35 gvs0.54 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

%0.22g

NA gvs0.22 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

11.3%4.3g

4.4 gvs4.3 g

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

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19%10.7g

Protein

8.35%4.68g

10.7 gvs4.68 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 Crinkle Cut French Fried Potatoes with Salt

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

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

4.44%0.058mg

Riboflavin

0.18 mgvs0.058 mg

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

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26.8%4.3mg

Vitamin B3

25%3.98mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs3.98 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.6%0.58mg

Vitamin B5

18.3%0.91mg

Pantothenic acid

0.58 mgvs0.91 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

53%0.69mg

Vitamin B6

24.7%0.32mg

Pyridoxine

0.69 mgvs0.32 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

10.2%41μg

Folates and Folic Acid

117 μgvs41 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

24.4%22mg

Ascorbic acid

0.72 mgvs22 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

1.24%0.19mg

Tocopherols and Tocotrienols

18 mgvs0.19 mg

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

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0%0μg

Vitamin K

3.57%4.3μg

Phytomenadione or phylloquinone

0 μgvs4.3 μg

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

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Minerals

Sunflower Seedsvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

4%40mg

Calcium

2.42%24.2mg

40 mgvs24.2 mg

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

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103%0.92mg

Copper

30%0.27mg

0.92 mgvs0.27 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

17.5%1.4mg

2.7 mgvs1.4 mg

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

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39.8%167mg

Magnesium

12.4%52mg

167 mgvs52 mg

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

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43.6%1mg

Manganese

17.7%0.41mg

1 mgvs0.41 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

26%181mg

339 mgvs181 mg

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

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9.75%331mg

Potassium

26%878mg

331 mgvs878 mg

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

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49.5%27.2μg

Selenium

0.34%0.19μg

27.2 μgvs0.19 μg

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

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0.31%4.62mg

Sodium

48.6%729mg

4.62 mgvs729 mg

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

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23.3%2.57mg

Zinc

6.78%0.75mg

2.57 mgvs0.75 mg

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

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0.066%2.43g

Water

3.18%118g

2.43 gvs118 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 Crinkle Cut French Fried Potatoes with Salt:

Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.2 times more Vitamin B6, 2.8 times more Vitamin B9 and 97 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B5, 30.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Dried Sunflower Seed Kernels have 1.7 times more Calcium, 3.4 times more Copper, 1.9 times more Iron, 3.2 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 146.1 times more Selenium and 3.4 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Potassium, 157.6 times more Sodium and 48.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 2.8 times more Fat, 22.5 times more Omega 6 and 2.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy, Saturated Fat and Fiber per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt 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 Crinkle Cut French Fried Potatoes with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Frozen Roasted Potatoes with SaltOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Frozen Roasted Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: