Comparing Nutrients in 500 calories Oven-heated Frozen Shoestring French Fried Potatoes with SaltVS Sunflower Seeds

Weight per 500 calories

Oven-heated Frozen Shoestring French Fried Potatoes with Salt

258g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 3 times more energy per unit of mass than Oven-heated Frozen Shoestring French Fried Potatoes with Salt, which is very high in comparison to other foods. Oven-heated Frozen Shoestring French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 500 calories - Oven-heated Frozen Shoestring French Fried Potatoes with Salt or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Oven-heated Frozen Shoestring French Fried Potatoes with Salt

31%

63%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Oven-heated Frozen Shoestring French Fried Potatoes 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%17.4g

Fat

45.4%44g

17.4 gvs44 g

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

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10.2%3.27g

Saturated Fat

12%3.8g

3.27 gvs3.8 g

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

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3.87%0.062g

Omega 3

3.2%0.051g

0.062 gvs0.051 g

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

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4.9%0.83g

Omega 6

116%19.7g

0.83 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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62.8%81.6g

Carbohydrate

13%17g

81.6 gvs17 g

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

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1.1%0.8g

Sugars

3.1%2.24g

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

0.8 gvs2.24 g

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

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0%0g

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]

0 gvsNA g

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

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%0.26g

Glucose

0.26 gvsNA g

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

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%0.54g

Sucrose

%2.14g

0.54 gvs2.14 g

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

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19%7.2g

Fiber

19.4%7.36g

7.2 gvs7.36 g

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

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13.3%7.47g

Protein

31.8%17.8g

7.47 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 Shoestring French Fried Potatoes 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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27.7%0.33mg

Vitamin B1

106%1.27mg

Thiamine

0.33 mgvs1.27 mg

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

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6.74%0.088mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.088 mgvs0.3 mg

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

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36.7%5.88mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

5.88 mgvs7.14 mg

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

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28.6%1.43mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.43 mgvs0.97 mg

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

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38%0.49mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.49 mgvs1.15 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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21.3%85μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

85 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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40.7%36.6mg

Vitamin C

1.33%1.2mg

Ascorbic acid

36.6 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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2.75%0.41mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.41 mgvs30 mg

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

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5.8%6.96μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

6.96 μgvs0 μg

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

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Minerals

Oven-heated Frozen Shoestring French Fried Potatoes with Saltvs Sunflower Seeds

3.1%31mg

Calcium

6.68%66.8mg

31 mgvs66.8 mg

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

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32.6%0.29mg

Copper

171%1.54mg

0.29 mgvs1.54 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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25.8%2.06mg

Iron

56%4.5mg

2.06 mgvs4.5 mg

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

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15.3%64.4mg

Magnesium

66.3%278mg

64.4 mgvs278 mg

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

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21%0.48mg

Manganese

72.6%1.67mg

0.48 mgvs1.67 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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41.2%289mg

Phosphorus

80.7%565mg

289 mgvs565 mg

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

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38.3%1302mg

Potassium

16.2%552mg

1302 mgvs552 mg

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

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2.8%1.55μg

Selenium

82.5%45.4μg

1.55 μgvs45.4 μg

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

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68.7%1031mg

Sodium

0.51%7.7mg

1031 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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3.94%146g

Water

0.11%4.05g

146 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 Shoestring French Fried Potatoes with Salt vs Sunflower Seeds:

Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 1.5 times more Vitamin B5, 30.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.3 times more Vitamin B6, 2.3 times more Vitamin B9 and 73 times more Vitamin E than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Sunflower Seeds:

Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 2.4 times more Potassium and 133.8 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.2 times more Calcium, 5.2 times more Copper, 2.2 times more Iron, 4.3 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, 29.3 times more Selenium and 3.9 times more Zinc than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.

Comparison of macro-nutrients per 500 calories:

Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 4.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.5 times more Fat, 23.8 times more Omega 6 and 2.4 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 500 kcal.
Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oven-heated Frozen Shoestring French Fried Potatoes with SaltVS Frozen O'brien PotatoesSunflower SeedsVS Frozen O'brien PotatoesOven-heated Frozen Shoestring French Fried Potatoes with SaltVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Oven-heated Frozen Shoestring French Fried Potatoes with SaltVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Oven-heated Frozen Shoestring French Fried Potatoes with Salt or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: