Comparing Nutrients in 500 calories Frozen Extruded Par Fried PotatoesVS Sunflower Seeds

Weight per 500 calories

Frozen Extruded Par Fried Potatoes

192g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Frozen Extruded Par Fried French Fried Potatoes, which is very high in comparison to other foods. Frozen Extruded Par Fried Potatoes having high energy density.

Which food has more nutrients per 500 calories - Frozen Extruded Par Fried Potatoes or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Frozen Extruded Par Fried Potatoes

50%

46%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Frozen Extruded Par Fried Potatoesvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

29.6%28.8g

Fat

45.4%44g

28.8 gvs44 g

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

Find Vegetables rich in Fat

27.3%8.74g

Saturated Fat

12%3.8g

8.74 gvs3.8 g

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

Find Vegetables rich in Saturated Fat

Omega 3

3.2%0.051g

NA gvs0.051 g

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

Find Vegetables rich in Omega 3

12%2.06g

Omega 6

116%19.7g

2.06 gvs19.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

44.6%58g

Carbohydrate

13%17g

58 gvs17 g

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

Find Vegetables rich in Carbohydrate

Sugars

3.1%2.24g

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

NA gvs2.24 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

%2.14g

NA gvs2.14 g

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

Find Vegetables rich in Sucrose

14.7%5.58g

Fiber

19.4%7.36g

5.58 gvs7.36 g

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

Find Vegetables rich in Fiber

9.7%5.44g

Protein

31.8%17.8g

5.44 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

Frozen Extruded Par Fried Potatoesvs Sunflower Seeds

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

NA μgvs2.57 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

12%0.14mg

Vitamin B1

106%1.27mg

Thiamine

0.14 mgvs1.27 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

4.6%0.06mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.06 mgvs0.3 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

27%4.3mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs7.14 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

20.8%1.04mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.04 mgvs0.97 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

26.6%0.35mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.35 mgvs1.15 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

10.6%42.3μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

42.3 μgvs194 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

13.5%12mg

Vitamin C

1.33%1.2mg

Ascorbic acid

12 mgvs1.2 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

201%30mg

Tocopherols and Tocotrienols

NA mgvs30 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Frozen Extruded Par Fried Potatoesvs Sunflower Seeds

1.73%17.3mg

Calcium

6.68%66.8mg

17.3 mgvs66.8 mg

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

Find Vegetables rich in Calcium

6.84%0.062mg

Copper

171%1.54mg

0.062 mgvs1.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

31.7%2.54mg

Iron

56%4.5mg

2.54 mgvs4.5 mg

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

Find Vegetables rich in Iron

8.24%34.6mg

Magnesium

66.3%278mg

34.6 mgvs278 mg

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

Find Vegetables rich in Magnesium

19%0.44mg

Manganese

72.6%1.67mg

0.44 mgvs1.67 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

21%148mg

Phosphorus

80.7%565mg

148 mgvs565 mg

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

Find Vegetables rich in Phosphorus

24.3%827mg

Potassium

16.2%552mg

827 mgvs552 mg

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

Find Vegetables rich in Potassium

1.75%0.96μg

Selenium

82.5%45.4μg

0.96 μgvs45.4 μg

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

Find Vegetables rich in Selenium

63%942mg

Sodium

0.51%7.7mg

942 mgvs7.7 mg

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

Find Vegetables rich in Sodium

5.77%0.63mg

Zinc

39%4.3mg

0.63 mgvs4.3 mg

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

Find Vegetables rich in Zinc

2.6%96g

Water

0.11%4.05g

96 gvs4.05 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Frozen Extruded Par Fried Potatoes vs Sunflower Seeds:

Frozen Extruded Par Fried French Fried Potatoes have 10.1 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8.9 times more Vitamin B1, 5.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B6 and 4.6 times more Vitamin B9 than Frozen Extruded Par Fried French Fried Potatoes.
Both Frozen Extruded Par Fried French Fried Potatoes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 500 kcal.
Both Frozen Extruded Par Fried French Fried Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Extruded Par Fried Potatoes vs Sunflower Seeds:

Frozen Extruded Par Fried French Fried Potatoes have 1.5 times more Potassium and 122.3 times more Sodium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.9 times more Calcium, 25 times more Copper, 1.8 times more Iron, 8 times more Magnesium, 3.8 times more Manganese, 3.8 times more Phosphorus, 47.2 times more Selenium and 6.7 times more Zinc than Frozen Extruded Par Fried French Fried Potatoes.

Comparison of macro-nutrients per 500 calories:

Frozen Extruded Par Fried French Fried Potatoes have 2.3 times more Saturated Fat and 3.4 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.5 times more Fat, 9.6 times more Omega 6, 1.3 times more Fiber and 3.3 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
Both Frozen Extruded Par Fried French Fried Potatoes and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Frozen Extruded Par Fried French Fried Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Frozen Extruded Par Fried PotatoesVS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenSunflower SeedsVS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In OvenFrozen Extruded Par Fried PotatoesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Frozen Extruded Par Fried PotatoesVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Frozen Extruded Par Fried Potatoes or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: