Comparing Nutrients in 1 kilogram Sunflower Seed Butter VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Sunflower Seed Butter	Baked White Potatoes	Recommended Dietary Allowance
Energy	213% 6170kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	146% 46.8g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	573% 97g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	162% 211g	130g per day for Men 19-50 years
Sugars	145% 105g	21% 15.3g	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	0% 0g	4.97% 3.6g	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	% 0g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 105g	% 4g	g per day for Men 19-50 years
Fiber	150% 57g	55.3% 21g	38g per day for Men 19-50 years
Protein	309% 173g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	423% 5.5mg	162% 2.1mg	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	593% 2370μg	95% 380μg	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	30% 27mg	140% 126mg	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	1526% 229mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Baked White Potatoes	Recommended Dietary Allowance
Calcium	64% 640mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	141% 1.27mg	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	515% 41.2mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	82% 1.9mg	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	951% 6660mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seed Butter vs Baked White Potatoes:

• Sunflower Seed Butter no Salt has 3.8 times more Vitamin B2, 4.4 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6, 6.2 times more Vitamin B9 and 572.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Baked Whole White Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Sunflower Seed Butter no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seed Butter vs Baked White Potatoes:

• Sunflower Seed Butter no Salt has 6.4 times more Calcium, 12.6 times more Copper, 6.4 times more Iron, 11.5 times more Magnesium, 11 times more Manganese, 8.9 times more Phosphorus, 208.8 times more Selenium and 14 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 121.7 times more Water than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt and Baked Whole White Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sunflower Seed Butter no Salt has 6.7 times more Energy, 368 times more Fat, 117 times more Saturated Fat, 3.3 times more Omega 3, 198.7 times more Omega 6, 6.9 times more Sugars, 2.7 times more Fiber and 8.2 times more Protein than Baked Whole White Potatoes.
• Both Sunflower Seed Butter no Salt and Baked Whole White Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Sunflower Seed Butter no Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.