Comparing Nutrients in 1 kilogram Baked Potato Flesh VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Baked Potato Flesh	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	32% 930kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	158% 206g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	39.5% 15g	303% 115g	38g per day for Men 19-50 years
Protein	35% 19.6g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Toasted 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	87.5% 1.05mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	619% 8.05mg	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	22.5% 90μg	595% 2380μg	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	142% 128mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	2038% 18.3mg	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	43.8% 3.5mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	919% 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	71.4% 500mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	115% 3910mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	482% 53mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Toasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Flesh vs Toasted Sunflower Seeds:

• 1 kilogram of Baked Potato Flesh has 9.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.1 times more Vitamin B1, 13.6 times more Vitamin B2, 3 times more Vitamin B3, 12.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 26.4 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Flesh vs Toasted Sunflower Seeds:

• 1 kilogram of Baked Potato Flesh has 75.4 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 11.4 times more Calcium, 8.5 times more Copper, 19.5 times more Iron, 5.2 times more Magnesium, 13.1 times more Manganese, 23.2 times more Phosphorus, 1.3 times more Potassium and 18.3 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 6.7 times more Energy, 568 times more Fat, 229 times more Saturated Fat, 7.9 times more Omega 3, 1168.4 times more Omega 6, 7.7 times more Fiber and 8.8 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6