Nutrient Comparison: Baked Russet Potatoes VS Oil Roasted Sunflower Seeds per 14 oz
Compare the macro and micronutrient content in 14 oz of Baked Russet Potatoes versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Baked Russet Potatoes vs Oil Roasted Sunflower Seeds:
- 14 ounces of Baked Russet Potatoes have 7.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
- While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B1, 5.8 times more Vitamin B2, 3.1 times more Vitamin B3, 18.3 times more Vitamin B5, 2.2 times more Vitamin B6, 9 times more Vitamin B9, 519 times more Vitamin E and 1.6 times more Vitamin K than Baked Whole Russet Potatoes.
- 14 ounces of Baked Russet Potatoes have insufficient amounts of Vitamin E and Vitamin K
- 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
- Both Baked Whole Russet Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Baked Russet Potatoes vs Oil Roasted Sunflower Seeds:
- 14 ounces of Baked Russet Potatoes have 48.3 times more Water than Oil Roasted Sunflower Seeds.
- While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 16.9 times more Copper, 4 times more Iron, 4.2 times more Magnesium, 9.1 times more Manganese, 16 times more Phosphorus, 156.4 times more Selenium and 14.9 times more Zinc than Baked Whole Russet Potatoes.
- Both Baked Russet Potatoes and Oil Roasted Sunflower Seeds contain similar levels of Potassium per 14 ounces.
- 14 ounces of Baked Russet Potatoes lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Oil Roasted Sunflower Seed Kernels contain 6.2 times more Energy, 394.6 times more Fat, 220.9 times more Saturated Fat, 6.2 times more Omega 3, 834.3 times more Omega 6, 2.9 times more Sugars, 4.6 times more Fiber and 7.6 times more Protein than Baked Whole Russet Potatoes.
- Both Baked Russet Potatoes and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Baked Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6