Comparing Nutrients in 14 ounces Baked Potato Flesh VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Baked Potato Flesh	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.7% 369kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	70% 91g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	17% 12.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	111% 42g	38g per day for Men 19-50 years
Protein	14% 7.78g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 51mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17.4% 1.4mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	359% 8.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.3% 198mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Oil Roasted Sunflower Seeds:

• Baked Potatoes Flesh no Salt have 11.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1, 13.3 times more Vitamin B2, 3 times more Vitamin B3, 12.5 times more Vitamin B5, 2.6 times more Vitamin B6, 26 times more Vitamin B9, 908.3 times more Vitamin E and 10.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Oil Roasted Sunflower Seeds:

• Baked Potatoes Flesh no Salt have 49 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 17.4 times more Calcium, 8.4 times more Copper, 12.2 times more Iron, 5.1 times more Magnesium, 12.9 times more Manganese, 22.8 times more Phosphorus, 260.7 times more Selenium and 18 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels contain 6.4 times more Energy, 513 times more Fat, 271.8 times more Saturated Fat, 8.1 times more Omega 3, 1069 times more Omega 6, 1.8 times more Sugars, 7.1 times more Fiber and 10.2 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Baked Potatoes Flesh no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.