Comparing Nutrients in 7 ounces Oven Heated Frozen French Fries with SaltVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Oven Heated Frozen French Fries with Salt

30%

63%

Sunflower Seeds

13%

74%

13%

7 oz ▼

Macro Nutrients

Oven Heated Frozen French Fries with Saltvs Sunflower Seeds

11%314kcal

Energy

40%1159kcal

314 kcalvs1159 kcal

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

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11.2%11g

Fat

105%102g

11 gvs102 g

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

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5.26%1.7g

Saturated Fat

27.6%8.84g

1.7 gvs8.84 g

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

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29%0.47g

Omega 3

7.44%0.12g

0.47 gvs0.12 g

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

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14.8%2.5g

Omega 6

269%45.7g

2.5 gvs45.7 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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39%50.7g

Carbohydrate

30.5%39.7g

50.7 gvs39.7 g

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

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1%0.73g

Sugars

7.17%5.2g

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

0.73 gvs5.2 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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%0.36g

Glucose

0.36 gvsNA g

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

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%0.36g

Sucrose

%4.96g

0.36 gvs4.96 g

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

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10.4%3.97g

Fiber

45%17g

3.97 gvs17 g

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

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9.75%5.46g

Protein

73.6%41.2g

5.46 gvs41.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oven Heated Frozen French Fries with Saltvs Sunflower Seeds

0%0μg

Vitamin A

0.66%5.95μg

RAE, retinol activity equivalents

0 μgvs5.95 μg

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

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21.5%0.26mg

Vitamin B1

245%2.94mg

Thiamine

0.26 mgvs2.94 mg

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

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4.9%0.064mg

Vitamin B2

54%0.7mg

Riboflavin

0.064 mgvs0.7 mg

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

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25.8%4.12mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

4.12 mgvs16.5 mg

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

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18.4%0.92mg

Vitamin B5

45%2.24mg

Pantothenic acid

0.92 mgvs2.24 mg

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

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40%0.52mg

Vitamin B6

205%2.67mg

Pyridoxine

0.52 mgvs2.67 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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11.4%45.6μg

Vitamin B9

113%450μg

Folates and Folic Acid

45.6 μgvs450 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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19%17mg

Vitamin C

3.1%2.78mg

Ascorbic acid

17 mgvs2.78 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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5.16%0.77mg

Vitamin E

465%69.8mg

Tocopherols and Tocotrienols

0.77 mgvs69.8 mg

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

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12.2%14.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.7 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

2.4%24mg

Calcium

15.5%155mg

24 mgvs155 mg

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

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23%0.21mg

Copper

397%3.57mg

0.21 mgvs3.57 mg

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

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1.27%51μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

51 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14%1.13mg

Iron

130%10.4mg

1.13 mgvs10.4 mg

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

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11.3%47.6mg

Magnesium

154%645mg

47.6 mgvs645 mg

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

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13.3%0.31mg

Manganese

168%3.87mg

0.31 mgvs3.87 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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24.7%173mg

Phosphorus

187%1310mg

173 mgvs1310 mg

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

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28%949mg

Potassium

37.6%1280mg

949 mgvs1280 mg

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

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1.44%0.79μg

Selenium

191%105μg

0.79 μgvs105 μg

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

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43%643mg

Sodium

1.2%18mg

643 mgvs18 mg

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

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6.3%0.69mg

Zinc

90%9.92mg

0.69 mgvs9.92 mg

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

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3.46%128g

Water

0.25%9.4g

128 gvs9.4 g

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

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Lets compare vitamin content per 7 ounces of Oven Heated Frozen French Fries with Salt vs Sunflower Seeds:

Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 6.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 11.4 times more Vitamin B1, 11.1 times more Vitamin B2, 4 times more Vitamin B3, 2.4 times more Vitamin B5, 5.2 times more Vitamin B6, 9.9 times more Vitamin B9 and 90.2 times more Vitamin E than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oven Heated Frozen French Fries with Salt vs Sunflower Seeds:

Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 36 times more Sodium and 13.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 6.5 times more Calcium, 17.3 times more Copper, 9.2 times more Iron, 13.5 times more Magnesium, 12.7 times more Manganese, 7.6 times more Phosphorus, 1.3 times more Potassium, 132.5 times more Selenium and 14.3 times more Zinc than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.

Comparison of macro-nutrients per 7 ounces:

Oven Heated Home-prepared Frozen French Fried Potatoes with Salt have 3.9 times more Omega 3 and 1.3 times more Carbohydrate than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.7 times more Energy, 9.4 times more Fat, 5.3 times more Saturated Fat, 18.2 times more Omega 6, 7.1 times more Sugars, 4.3 times more Fiber and 7.6 times more Protein than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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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Comparing Nutrients in 7 ounces Oven Heated Frozen French Fries with SaltVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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