Comparing Nutrients in 100 calories Sunflower SeedsVS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Weight per 100 calories

Sunflower Seeds

17g

Oven-heated Frozen Shoestring French Fried Potatoes with Salt

51.5g

Sunflower Seeds have 3 times more energy per 100g than Oven-heated Frozen Shoestring French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Shoestring French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Oven-heated Frozen Shoestring French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Oven-heated Frozen Shoestring French Fried Potatoes with Salt

31%

63%

100 kcal ▼

Macro Nutrients

Sunflower Seedsvs Oven-heated Frozen Shoestring French Fried Potatoes with Salt

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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9.1%8.8g

Fat

3.6%3.5g

8.8 gvs3.5 g

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

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2.4%0.76g

Saturated Fat

2.04%0.65g

0.76 gvs0.65 g

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

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0.64%0.01g

Omega 3

0.77%0.012g

0.01 gvs0.012 g

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

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23.2%3.95g

Omega 6

0.98%0.17g

3.95 gvs0.17 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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2.63%3.42g

Carbohydrate

12.6%16.3g

3.42 gvs16.3 g

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

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0.62%0.45g

Sugars

0.22%0.16g

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

0.45 gvs0.16 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

%0.052g

NA gvs0.052 g

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

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%0.43g

Sucrose

%0.11g

0.43 gvs0.11 g

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

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3.88%1.47g

Fiber

3.8%1.44g

1.47 gvs1.44 g

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

Find Nuts and Seeds rich in Fiber

6.35%3.56g

Protein

2.67%1.5g

3.56 gvs1.5 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 Shoestring French Fried Potatoes with Salt

0.057%0.51μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.51 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

5.54%0.066mg

Thiamine

0.25 mgvs0.066 mg

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

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4.68%0.061mg

Vitamin B2

1.35%0.018mg

Riboflavin

0.061 mgvs0.018 mg

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

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8.92%1.43mg

Vitamin B3

7.35%1.18mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs1.18 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.87%0.19mg

Vitamin B5

5.7%0.29mg

Pantothenic acid

0.19 mgvs0.29 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

17.7%0.23mg

Vitamin B6

7.6%0.099mg

Pyridoxine

0.23 mgvs0.099 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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9.7%39μg

Vitamin B9

4.25%17μg

Folates and Folic Acid

39 μgvs17 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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0.27%0.24mg

Vitamin C

8.13%7.3mg

Ascorbic acid

0.24 mgvs7.3 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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40%6.02mg

Vitamin E

0.55%0.082mg

Tocopherols and Tocotrienols

6.02 mgvs0.082 mg

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

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0%0μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

0 μgvs1.4 μg

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

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Minerals

Sunflower Seedsvs Oven-heated Frozen Shoestring French Fried Potatoes with Salt

1.34%13.4mg

Calcium

0.62%6.2mg

13.4 mgvs6.2 mg

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

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34.2%0.31mg

Copper

6.53%0.059mg

0.31 mgvs0.059 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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11.2%0.9mg

Iron

5.15%0.41mg

0.9 mgvs0.41 mg

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

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13.3%55.7mg

Magnesium

3.07%13mg

55.7 mgvs13 mg

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

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14.5%0.33mg

Manganese

4.2%0.096mg

0.33 mgvs0.096 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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16%113mg

Phosphorus

8.25%57.7mg

113 mgvs57.7 mg

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

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3.25%110mg

Potassium

7.66%260mg

110 mgvs260 mg

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

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16.5%9.08μg

Selenium

0.56%0.31μg

9.08 μgvs0.31 μg

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

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0.1%1.54mg

Sodium

13.7%206mg

1.54 mgvs206 mg

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

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7.8%0.86mg

Zinc

2%0.22mg

0.86 mgvs0.22 mg

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

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0.022%0.81g

Water

0.79%29g

0.81 gvs29 g

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

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Lets compare vitamin content per 100 calories of Sunflower Seeds vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

Dried Sunflower Seed Kernels have 3.8 times more Vitamin B1, 3.5 times more Vitamin B2, 1.2 times more Vitamin B3, 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.
While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.5 times more Vitamin B5, 30.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

Dried Sunflower Seed Kernels have 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.
While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 2.4 times more Potassium and 133.8 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

Dried Sunflower Seed Kernels have 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.
While Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 4.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Oven-heated Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Energy, Saturated Fat and Fiber per 100 kcal.
Both Dried Sunflower Seed Kernels as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Sunflower SeedsVS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Sunflower Seeds or Oven-heated Frozen Shoestring French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: