Comparing Nutrients in 500 calories Sunflower SeedsVS Oven-heated Frozen French Fries

Weight per 500 calories

Sunflower Seeds

85.6g

Oven-heated Frozen French Fries

298g

Sunflower Seeds have 3.5 times more energy per 100g than Oven-heated Frozen French Fries. It has very high energy density when compared to other foods. Oven-heated Frozen French Fried Potatoes having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Oven-heated Frozen French Fries

27%

67%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Oven-heated Frozen French Fries

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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45.4%44g

Fat

16%15.5g

44 gvs15.5 g

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

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12%3.8g

Saturated Fat

9.57%3.06g

3.8 gvs3.06 g

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

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3.2%0.051g

Omega 3

3.9%0.063g

0.051 gvs0.063 g

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

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116%19.7g

Omega 6

4.9%0.83g

19.7 gvs0.83 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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13%17g

Carbohydrate

65.7%85.4g

17 gvs85.4 g

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

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3.1%2.24g

Sugars

1.15%0.83g

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

2.24 gvs0.83 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

%0.33g

NA gvs0.33 g

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

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%2.14g

Sucrose

%0.54g

2.14 gvs0.54 g

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

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19.4%7.36g

Fiber

20.4%7.74g

7.36 gvs7.74 g

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

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31.8%17.8g

Protein

14%7.9g

17.8 gvs7.9 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 French Fries

0.29%2.57μg

Vitamin A

RAE, retinol activity equivalents

2.57 μgvsNA μg

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

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106%1.27mg

Vitamin B1

31.7%0.38mg

Thiamine

1.27 mgvs0.38 mg

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

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23.4%0.3mg

Vitamin B2

7.1%0.092mg

Riboflavin

0.3 mgvs0.092 mg

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

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44.6%7.14mg

Vitamin B3

41.3%6.6mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs6.6 mg

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

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19.3%0.97mg

Vitamin B5

31%1.55mg

Pantothenic acid

0.97 mgvs1.55 mg

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

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88.6%1.15mg

Vitamin B6

42%0.55mg

Pyridoxine

1.15 mgvs0.55 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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48.6%194μg

Vitamin B9

21%83.3μg

Folates and Folic Acid

194 μgvs83.3 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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1.33%1.2mg

Vitamin C

44%39.6mg

Ascorbic acid

1.2 mgvs39.6 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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201%30mg

Vitamin E

2.2%0.33mg

Tocopherols and Tocotrienols

30 mgvs0.33 mg

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

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0%0μg

Vitamin K

6.2%7.44μg

Phytomenadione or phylloquinone

0 μgvs7.44 μg

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

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Minerals

Sunflower Seedsvs Oven-heated Frozen French Fries

6.68%66.8mg

Calcium

3.57%35.7mg

66.8 mgvs35.7 mg

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

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171%1.54mg

Copper

44.6%0.4mg

1.54 mgvs0.4 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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56%4.5mg

Iron

27.5%2.2mg

4.5 mgvs2.2 mg

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

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66.3%278mg

Magnesium

18.4%77.4mg

278 mgvs77.4 mg

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

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72.6%1.67mg

Manganese

27%0.63mg

1.67 mgvs0.63 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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80.7%565mg

Phosphorus

41.2%289mg

565 mgvs289 mg

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

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16.2%552mg

Potassium

39.5%1342mg

552 mgvs1342 mg

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

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82.5%45.4μg

Selenium

1.1%0.6μg

45.4 μgvs0.6 μg

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

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0.51%7.7mg

Sodium

6.35%95mg

7.7 mgvs95 mg

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

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39%4.3mg

Zinc

10.3%1.13mg

4.3 mgvs1.13 mg

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

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0.11%4.05g

Water

4.95%183g

4.05 gvs183 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 Sunflower Seeds vs Oven-heated Frozen French Fries:

Dried Sunflower Seed Kernels have 3.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B6, 2.3 times more Vitamin B9 and 92 times more Vitamin E than Oven-heated Frozen French Fried Potatoes.
While Oven-heated Frozen French Fried Potatoes contain 1.6 times more Vitamin B5, 33 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Oven-heated Frozen French Fried Potatoes have similar amounts of Vitamin B3 per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sunflower Seeds vs Oven-heated Frozen French Fries:

Dried Sunflower Seed Kernels have 1.9 times more Calcium, 3.8 times more Copper, 2 times more Iron, 3.6 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 76.2 times more Selenium and 3.8 times more Zinc than Oven-heated Frozen French Fried Potatoes.
While Oven-heated Frozen French Fried Potatoes contain 2.4 times more Potassium and 12.4 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 500 calories:

Dried Sunflower Seed Kernels have 2.8 times more Fat, 1.2 times more Saturated Fat, 23.8 times more Omega 6 and 2.2 times more Protein than Oven-heated Frozen French Fried Potatoes.
While Oven-heated Frozen French Fried Potatoes contain 5 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Oven-heated Frozen French Fried Potatoes have similar amounts of Energy and Fiber per 500 kcal.
Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsOven-heated Frozen French FriesVS Roasted Sunflower SeedsSunflower SeedsVS Frozen French Fried PotatoesOven-heated Frozen French FriesVS Frozen French Fried Potatoes

Compare Foods

Comparing Nutrients in 500 calories Sunflower SeedsVS Oven-heated Frozen French Fries

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: