Comparing Nutrients in 1 kilogram Baked Potato Skin VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Baked Potato Skin	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	68.3% 1980kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	276% 358g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	208% 79g	137% 52g	38g per day for Men 19-50 years
Protein	76.6% 43g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	579% 7.53mg	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	55% 220μg	555% 2220μg	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	150% 135mg	14.4% 13mg	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	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	34% 340mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	1903% 17mg	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	880% 70.4mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	859% 19.8mg	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	144% 1010mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	12.8% 473g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Sunflower Seed Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Sunflower Seed Flour:

• 1 kilogram of Baked Potato Skin has 10.4 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 26.1 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 7.7 times more Vitamin B5 and 10.1 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Sunflower Seed Flour provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Sunflower Seed Flour:

• 1 kilogram of Baked Potato Skin has 8.6 times more Potassium than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 3.4 times more Calcium, 2.1 times more Copper, 8 times more Magnesium, 3.2 times more Manganese, 6.8 times more Phosphorus, 83.1 times more Selenium and 10.1 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Sunflower Seed Flour contain similar levels of Iron per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 1.3 times more Carbohydrate and 1.5 times more Fiber than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 1.6 times more Energy, 27.1 times more Omega 6 and 11.2 times more Protein than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one kilogram.