Comparing Nutrients in 100 calories White PotatoesVS Oil Roasted Sunflower Seeds
Weight per 100 calories
White Potatoes
145g
Oil Roasted Sunflower Seeds
17g
Oil Roasted Sunflower Seed Kernels have 8.6 times more energy per unit of mass than Raw Whole White Potatoes, which is very high in comparison to other foods. White Potatoes having low energy density.
Discover which food has more nutrients per 100 calories - White Potatoes or Oil Roasted Sunflower Seeds?
White Potatoes VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - White Potatoes or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of White Potatoes vs Oil Roasted Sunflower Seeds:
100 calories of White Potatoes have 1.9 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin B6 and 71 times more Vitamin C than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 2.9 times more Vitamin B5, 1.5 times more Vitamin B9 and 423.4 times more Vitamin E than Raw Whole White Potatoes.
Both White Potatoes and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 100 calories.
100 calories of White Potatoes have insufficient amounts of Vitamin E
100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
Both Raw Whole White Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for White Potatoes vs Oil Roasted Sunflower Seeds:
100 calories of White Potatoes have 1.4 times more Magnesium, 7.2 times more Potassium and 454.5 times more Water than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 1.7 times more Manganese, 2.1 times more Phosphorus, 30.4 times more Selenium and 2.1 times more Zinc than Raw Whole White Potatoes.
Both White Potatoes and Oil Roasted Sunflower Seeds contain similar levels of Iron per 100 calories.
100 calories of White Potatoes lack sufficient amounts of Selenium
Both Raw Whole White Potatoes as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of White Potatoes have 5.9 times more Carbohydrate, 3.2 times more Sugars and 1.9 times more Fiber than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 59.8 times more Fat, 31.7 times more Saturated Fat, 124.6 times more Omega 6 and 1.4 times more Protein than Raw Whole White Potatoes.
Both White Potatoes and Oil Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
100 calories of White Potatoes provide inadequate amounts of Omega 6
Both Raw Whole White Potatoes as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.