Comparing Nutrients in 14 ounces Microwaved Potatoes Skin VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Microwaved Potatoes Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	18% 524kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	71% 93g	130g per day for Men 19-50 years
Sugars	NA	57.7% 42g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41.7g	g per day for Men 19-50 years
Fiber	57.4% 22g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	31% 17.4g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	168% 2.2mg	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	17% 67.5μg	235% 941μg	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	67.5% 60.7mg	12% 10.7mg	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	606% 91mg	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

	Microwaved Potatoes Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	18.3% 183mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	704% 6.34mg	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	295% 23.6mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	358% 8.23mg	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	46.5% 325mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	76% 2580mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	753% 414μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	6.8% 252g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Microwaved Potatoes Skin versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Microwaved Potatoes Skin vs Sunflower Seed Butter:

• 14 ounces of Microwaved Potatoes Skin have 1.3 times more Vitamin B1 and 5.7 times more Vitamin C than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 2.2 times more Vitamin B2, 3 times more Vitamin B3, 2 times more Vitamin B5 and 13.9 times more Vitamin B9 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Sunflower Seed Butter provide similar amounts of Vitamin B6 per 14 ounces.
• Both Microwaved Potatoes Skin no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Microwaved Potatoes Skin vs Sunflower Seed Butter:

• 14 ounces of Microwaved Potatoes Skin have 1.4 times more Iron than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 1.4 times more Calcium, 1.8 times more Copper, 8.4 times more Magnesium, 2.1 times more Manganese, 8.1 times more Phosphorus, 208.8 times more Selenium and 9.6 times more Zinc than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Sunflower Seed Butter contain similar levels of Potassium per 14 ounces.
• 14 ounces of Microwaved Potatoes Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Microwaved Potatoes Skin have 1.3 times more Carbohydrate than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 4.7 times more Energy, 552 times more Fat, 179.9 times more Saturated Fat, 5 times more Omega 3, 304.3 times more Omega 6 and 3.9 times more Protein than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Sunflower Seed Butter offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Microwaved Potatoes Skin provide inadequate amounts of Omega 3 and Omega 6