Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Potatoes	9%	3%	88%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Potatoes	Recommended Dietary Allowance
Energy	79.7% 2310kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	41.5% 54g	130g per day for Men 19-50 years
Sugars	15% 11g	3.23% 2.34g	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	116% 44g	25% 9.53g	38g per day for Men 19-50 years
Protein	137% 76.7g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	58% 0.75mg	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	235% 941μg	5.95% 24μg	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	6.17% 5.56mg	22.5% 20.2mg	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	691% 104mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Potatoes	Recommended Dietary Allowance
Calcium	27.8% 278mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	25% 0.23mg	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	189% 15mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	20.7% 0.48mg	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	655% 4584mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	26.7% 909mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.04% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Canned Potatoes:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B1, 24.6 times more Vitamin B2, 7.7 times more Vitamin B3, 28.7 times more Vitamin B5, 4.2 times more Vitamin B6, 39.5 times more Vitamin B9, 522 times more Vitamin E and 1.8 times more Vitamin K than Canned Potatoes Solids no Salt.
• While Canned Potatoes Solids no Salt contain 3.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Canned Potatoes:

• Dry Roasted Sunflower Seed Kernels no Salt have 14 times more Calcium, 32.1 times more Copper, 3 times more Iron, 9.2 times more Magnesium, 17.6 times more Manganese, 41.3 times more Phosphorus, 3.7 times more Potassium, 88.1 times more Selenium and 18.9 times more Zinc than Canned Potatoes Solids no Salt.
• While Canned Potatoes Solids no Salt contain 70.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.7 times more Energy, 249 times more Fat, 102.3 times more Saturated Fat, 3.5 times more Omega 3, 520.3 times more Omega 6, 1.8 times more Carbohydrate, 4.6 times more Sugars, 4.6 times more Fiber and 13.8 times more Protein than Canned Potatoes Solids no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Potatoes Solids no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.