Comparing Nutrients in 1 kilogram Potato Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Potato Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	123% 3570kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	639% 831g	154% 200g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	155% 59g	226% 86g	38g per day for Men 19-50 years
Protein	123% 69g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.74mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	592% 7.7mg	1035% 13.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	32.5% 9.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	568% 2270μg	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	42.2% 38mg	15.6% 14mg	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	16.7% 2.5mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	65% 650mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	2000% 18mg	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	173% 14mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	420% 189μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	240% 1680mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	294% 10010mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Potato Flour vs Sunflower Seeds:

• Potato Flour has 2.7 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Vitamin B1, 7 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.7 times more Vitamin B6, 9.1 times more Vitamin B9 and 140.7 times more Vitamin E than Potato Flour.
• Both Potato Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Potato Flour vs Sunflower Seeds:

• Potato Flour has 1.6 times more Potassium and 6.1 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.1 times more Copper, 3.8 times more Iron, 5 times more Magnesium, 6.2 times more Manganese, 3.9 times more Phosphorus, 48.2 times more Selenium and 9.3 times more Zinc than Potato Flour.
• Both Potato Flour and Dried Sunflower Seed Kernels have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Potato Flour has 4.2 times more Carbohydrate and 1.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 151.4 times more Fat, 49.5 times more Saturated Fat, 1.7 times more Omega 3, 205.8 times more Omega 6, 1.5 times more Fiber and 3 times more Protein than Potato Flour.
• Both Potato Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.