Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	30% 870kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	179% 233g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	145% 105g	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% 2.9g	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	% 3.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 105g	g per day for Men 19-50 years
Fiber	47.4% 18g	150% 57g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	423% 5.5mg	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	25% 100μg	593% 2370μg	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	144% 130mg	30% 27mg	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	0.67% 0.1mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	5% 50mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	1774% 16mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	901% 20.7mg	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	63% 440mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	445% 49mg	11mg per day for Men 19-50 years
Water	21% 770g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Sunflower Seed Butter:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 2 times more Vitamin B1 and 4.8 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 8.2 times more Vitamin B2, 4.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6, 23.7 times more Vitamin B9 and 2289 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin E
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Sunflower Seed Butter:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 124.2 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 12.8 times more Calcium, 8.5 times more Copper, 13.3 times more Iron, 14.1 times more Magnesium, 15 times more Manganese, 15.1 times more Phosphorus, 1.5 times more Potassium, 348 times more Selenium and 16.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 7.1 times more Energy, 552 times more Fat, 179.9 times more Saturated Fat, 5 times more Omega 3, 304.3 times more Omega 6, 11.6 times more Sugars, 3.2 times more Fiber and 9.2 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Sunflower Seed Butter offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6