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Comparing Nutrients in 500 calories Oven Heated Frozen French Fries with SaltVS Sunflower Seeds

Weight per 500 calories

Oven Heated Frozen French Fries with Salt
317g
Sunflower Seeds
85.6g

Dried Sunflower Seed Kernels have 3.7 times more energy per unit of mass than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt, which is very high in comparison to other foods. Oven Heated Frozen French Fries with Salt having above average energy density.

Which food has more nutrients per 500 calories - Oven Heated Frozen French Fries with Salt or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Oven Heated Frozen French Fries with Salt
7%
30%
63%
Sunflower Seeds
13%
74%
13%
500 kcal ▼

Macro Nutrients

Oven Heated Frozen French Fries with Saltvs Sunflower Seeds
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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18%17.3g
Fat
45.4%44g
17.3 gvs44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.4%2.7g
Saturated Fat
12%3.8g
2.7 gvs3.8 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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46.5%0.74g
Omega 3
3.2%0.051g
0.74 gvs0.051 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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23.6%4g
Omega 6
116%19.7g
4 gvs19.7 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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62%81g
Carbohydrate
13%17g
81 gvs17 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.6%1.17g
Sugars
3.1%2.24g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.17 gvs2.24 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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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%0.57g
Glucose
NA
0.57 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.57g
Sucrose
%2.14g
0.57 gvs2.14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.7%6.33g
Fiber
19.4%7.36g
6.33 gvs7.36 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.5%8.7g
Protein
31.8%17.8g
8.7 gvs17.8 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 French Fries with Saltvs Sunflower Seeds
0%0μg
Vitamin A
0.29%2.57μg
RAE, retinol activity equivalents
0 μgvs2.57 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.3%0.41mg
Vitamin B1
106%1.27mg
Thiamine
0.41 mgvs1.27 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.8%0.1mg
Vitamin B2
23.4%0.3mg
Riboflavin
0.1 mgvs0.3 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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41%6.57mg
Vitamin B3
44.6%7.14mg
Niacin, nicotinic acid, niacinamide
6.57 mgvs7.14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29.3%1.47mg
Vitamin B5
19.3%0.97mg
Pantothenic acid
1.47 mgvs0.97 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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63.5%0.83mg
Vitamin B6
88.6%1.15mg
Pyridoxine
0.83 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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18%72.8μg
Vitamin B9
48.6%194μg
Folates and Folic Acid
72.8 μgvs194 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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30.2%27.2mg
Vitamin C
1.33%1.2mg
Ascorbic acid
27.2 mgvs1.2 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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8.23%1.23mg
Vitamin E
201%30mg
Tocopherols and Tocotrienols
1.23 mgvs30 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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19.5%23.4μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
23.4 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oven Heated Frozen French Fries with Saltvs Sunflower Seeds
3.8%38mg
Calcium
6.68%66.8mg
38 mgvs66.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.6%0.33mg
Copper
171%1.54mg
0.33 mgvs1.54 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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2.03%81μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
81 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.5%1.8mg
Iron
56%4.5mg
1.8 mgvs4.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%76mg
Magnesium
66.3%278mg
76 mgvs278 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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21%0.49mg
Manganese
72.6%1.67mg
0.49 mgvs1.67 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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39.3%275mg
Phosphorus
80.7%565mg
275 mgvs565 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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44.5%1513mg
Potassium
16.2%552mg
1513 mgvs552 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.3%1.27μg
Selenium
82.5%45.4μg
1.27 μgvs45.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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68.4%1025mg
Sodium
0.51%7.7mg
1025 mgvs7.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10%1.1mg
Zinc
39%4.3mg
1.1 mgvs4.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.5%204g
Water
0.11%4.05g
204 gvs4.05 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oven Heated Frozen French Fries with Salt vs Sunflower Seeds:
Comparing minerals per 500 calories for Oven Heated Frozen French Fries with Salt vs Sunflower Seeds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Oven Heated Frozen French Fries with SaltVS Frozen Cottage-cut French Fried PotatoesSunflower SeedsVS Frozen Cottage-cut French Fried PotatoesOven Heated Frozen French Fries with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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