Comparing Nutrients in 1 kilogram Potato Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Potato Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	123% 3570kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	639% 831g	176% 229g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	155% 59g	279% 106g	38g per day for Men 19-50 years
Protein	123% 69g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.74mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	592% 7.7mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	65% 650mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	2004% 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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	294% 10010mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	474% 52mg	11mg per day for Men 19-50 years
Water	1.76% 65.2g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Flour versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Potato Flour has 3.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.4 times more Vitamin B1, 5.5 times more Vitamin B2, 14.6 times more Vitamin B5, 9.4 times more Vitamin B9, 145.3 times more Vitamin E and more Vitamin K than Potato Flour.
• Both Potato Flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Potato Flour have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Potato Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Potato Flour has 2.1 times more Potassium and 18.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.3 times more Calcium, 9.2 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 6.6 times more Manganese, 6.8 times more Phosphorus, 71.1 times more Selenium and 9.6 times more Zinc than Potato Flour.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Flour has 3.6 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.7 times more Energy, 150.9 times more Fat, 78.5 times more Saturated Fat, 2.3 times more Omega 3, 305.4 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Potato Flour.
• Both Potato Flour and Oil Roasted Sunflower Seeds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Potato Flour provide inadequate amounts of Omega 6