Nutrient Comparison: Sunflower Seeds VS Baked Russet Potatoes per 14 oz
Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Baked Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Baked Russet Potatoes:
- 14 ounces of Sunflower Seeds have 22.1 times more Vitamin B1, 7.4 times more Vitamin B2, 6.2 times more Vitamin B3, 3 times more Vitamin B5, 3.8 times more Vitamin B6, 8.7 times more Vitamin B9 and 502.4 times more Vitamin E than Baked Russet Potatoes.
- While 14 oz of Baked Whole Russet Potatoes contain 5.9 times more Vitamin C than Dried Sunflower Seed Kernels.
- 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin C
- 14 ounces of Baked Russet Potatoes have insufficient amounts of Vitamin E
- Both Dried Sunflower Seed Kernels as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.
Comparing minerals per 14 ounces for Sunflower Seeds vs Baked Russet Potatoes:
- 14 ounces of Sunflower Seeds have 4.3 times more Calcium, 16.8 times more Copper, 4.9 times more Iron, 10.8 times more Magnesium, 8.6 times more Manganese, 9.3 times more Phosphorus, 106 times more Selenium and 14.3 times more Zinc than Baked Russet Potatoes.
- While 14 oz of Baked Whole Russet Potatoes contain 15.7 times more Water than Dried Sunflower Seed Kernels.
- Both Sunflower Seeds and Baked Russet Potatoes 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 ounces of Sunflower Seeds have 6.1 times more Energy, 395.8 times more Fat, 139.2 times more Saturated Fat, 4.6 times more Omega 3, 562.2 times more Omega 6, 2.4 times more Sugars, 3.7 times more Fiber and 7.9 times more Protein than Baked Russet Potatoes.
- Both Sunflower Seeds and Baked Russet Potatoes offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Baked Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6