Comparing Nutrients in 100 calories White PotatoesVS Toasted Sunflower Seeds
Weight per 100 calories
White Potatoes
145g
Toasted Sunflower Seeds
16g
Toasted Sunflower Seed Kernels no Salt have 9 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 Toasted Sunflower Seeds?
White Potatoes VS Toasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - White Potatoes or Toasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of White Potatoes vs Toasted Sunflower Seeds:
100 calories of White Potatoes have 2 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B6 and 58.3 times more Vitamin C than Toasted Sunflower Seeds.
While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Whole White Potatoes.
Both White Potatoes and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per 100 calories.
100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
Both Raw Whole White Potatoes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for White Potatoes vs Toasted Sunflower Seeds:
100 calories of White Potatoes have 1.5 times more Magnesium, 7.4 times more Potassium and 731.9 times more Water than Toasted Sunflower Seeds.
While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper, 1.5 times more Iron, 1.6 times more Manganese, 2.1 times more Phosphorus and 2 times more Zinc than Raw Whole White Potatoes.
Both Raw Whole White Potatoes as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 100 calories.
Comparison of macro-nutrients per 100 calories:
100 calories of White Potatoes have 6.8 times more Carbohydrate and 1.9 times more Fiber than Toasted Sunflower Seeds.
While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 63.3 times more Fat, 25.5 times more Saturated Fat and 130.2 times more Omega 6 than Raw Whole White Potatoes.
Both White Potatoes and Toasted Sunflower Seeds offer comparable quantities of Energy and Protein per 100 calories.
100 calories of White Potatoes provide inadequate amounts of Omega 6
Both Raw Whole White Potatoes as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 100 calories.