Comparing Nutrients in 1 kilogram Salted Baked Potatoes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Salted Baked Potatoes	10%	1%	89%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Salted Baked Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32% 930kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	176% 229g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	4.7% 3.4g	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	% 4.4g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 4g	% 23.7g	g per day for Men 19-50 years
Fiber	58% 22g	279% 106g	38g per day for Men 19-50 years
Protein	44.6% 25g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Salted Baked Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	609% 7.9mg	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	70% 280μg	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	107% 96mg	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	2.67% 0.4mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Salted Baked Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	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	135% 11mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	904% 21mg	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	100% 700mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	157% 5350mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	474% 52mg	11mg per day for Men 19-50 years
Water	20.2% 749g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Salted Baked Potatoes VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Salted Baked Potatoes 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 Salted Baked Potatoes vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Salted Baked Potatoes has 8.7 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 5 times more Vitamin B1, 5.8 times more Vitamin B2, 2.9 times more Vitamin B3, 18.5 times more Vitamin B5, 2.5 times more Vitamin B6, 8.4 times more Vitamin B9, 908.3 times more Vitamin E and 1.6 times more Vitamin K than Whole Baked Potatoes with Salt.
• 1 kilogram of Salted Baked Potatoes have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Whole Baked Potatoes with Salt 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 Salted Baked Potatoes vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Salted Baked Potatoes has 48.6 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 5.8 times more Calcium, 15.3 times more Copper, 4 times more Iron, 4.5 times more Magnesium, 9.5 times more Manganese, 16.3 times more Phosphorus, 195.5 times more Selenium and 14.5 times more Zinc than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Oil Roasted Sunflower Seeds contain similar levels of Potassium per one kilogram.
• 1 kilogram of Salted Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 6.4 times more Energy, 394.6 times more Fat, 207.9 times more Saturated Fat, 6.2 times more Omega 3, 795.5 times more Omega 6, 2.6 times more Sugars, 4.8 times more Fiber and 8 times more Protein than Whole Baked Potatoes with Salt.
• Both Salted Baked Potatoes and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Salted Baked Potatoes provide inadequate amounts of Omega 3 and Omega 6