Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	30% 870kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	176% 229g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	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% 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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 23.7g	g per day for Men 19-50 years
Fiber	47.4% 18g	279% 106g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	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	88.3% 1.06mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	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	25% 100μg	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	144% 130mg	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	0.67% 0.1mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	2004% 18mg	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	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	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	63% 440mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	21% 770g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin 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 Boiled Potato Flesh, Cooked In Skin vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 11.8 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 3 times more Vitamin B1, 14 times more Vitamin B2, 2.9 times more Vitamin B3, 13.3 times more Vitamin B5, 2.6 times more Vitamin B6, 23.4 times more Vitamin B9, 3633 times more Vitamin E and 1.4 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without 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 Boiled Potato Flesh, Cooked In Skin vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 50 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 17.4 times more Calcium, 9.6 times more Copper, 13.8 times more Iron, 5.8 times more Magnesium, 15.1 times more Manganese, 25.9 times more Phosphorus, 1.3 times more Potassium, 260.7 times more Selenium and 17.4 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 Oil Roasted Sunflower Seed Kernels contains 6.8 times more Energy, 513 times more Fat, 271.8 times more Saturated Fat, 8.1 times more Omega 3, 1069 times more Omega 6, 3.4 times more Sugars, 5.9 times more Fiber and 10.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Oil Roasted Sunflower Seeds 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