Comparing Nutrients in 14 ounces Canned Potatoes with Liquids VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Potatoes with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.02% 175kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39.3g	63% 81.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	120% 45.6g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	Toasted 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	11.2% 0.13mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	246% 3.2mg	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	4.96% 20μg	236% 945μg	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	33.5% 30mg	6.17% 5.56mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15.5% 155mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	809% 7.28mg	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	35.7% 2.86mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	365% 8.4mg	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	12.5% 87.3mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	57.4% 861mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.42% 349g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Potatoes with Liquids VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Potatoes with Liquids versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Potatoes with Liquids vs Toasted Sunflower Seeds:

• 14 ounces of Canned Potatoes with Liquids have 5.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 9.6 times more Vitamin B1, 14.3 times more Vitamin B2, 4.7 times more Vitamin B3, 40.6 times more Vitamin B5, 5.9 times more Vitamin B6 and 47.6 times more Vitamin B9 than Canned Potatoes Solids and Liquids.
• 14 ounces of Canned Potatoes with Liquids have insufficient amounts of Vitamin B2 and Vitamin B9
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Potatoes Solids and Liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Potatoes with Liquids vs Toasted Sunflower Seeds:

• 14 ounces of Canned Potatoes with Liquids have 72.3 times more Sodium and 87.8 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 26.2 times more Copper, 9.5 times more Iron, 9.2 times more Magnesium, 29.8 times more Manganese, 52.6 times more Phosphorus, 2.4 times more Potassium and 13.6 times more Zinc than Canned Potatoes Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 14.1 times more Energy, 516.4 times more Fat, 205.3 times more Saturated Fat, 7.2 times more Omega 3, 1068.3 times more Omega 6, 2.1 times more Carbohydrate, 8.2 times more Fiber and 14.3 times more Protein than Canned Potatoes Solids and Liquids.
• 14 ounces of Canned Potatoes with Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6