Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Baked Potato Skin	Recommended Dietary Allowance
Energy	201% 5820kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	354% 461g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	19.3% 14g	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	292% 111g	208% 79g	38g per day for Men 19-50 years
Protein	345% 193g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	472% 6.14mg	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	55% 220μg	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	15.6% 14mg	150% 135mg	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	1740% 261mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Baked Potato Skin	Recommended Dietary Allowance
Calcium	70% 700mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	908% 8.17mg	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	475% 38mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	268% 6.16mg	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	1650% 11550mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Baked Potato Skin:

• 1 kilogram of Roasted Sunflower Seeds has 2.3 times more Vitamin B2, 2.3 times more Vitamin B3, 8.2 times more Vitamin B5, 1.3 times more Vitamin B6, 10.8 times more Vitamin B9, 652.5 times more Vitamin E and 1.6 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 9.6 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Baked Potato Skin provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Baked Potato Skin:

• 1 kilogram of Roasted Sunflower Seeds has 2.1 times more Calcium, 2.2 times more Copper, 3 times more Magnesium, 3.4 times more Manganese, 11.4 times more Phosphorus, 1.5 times more Potassium, 113.3 times more Selenium and 10.8 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.9 times more Iron than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2.9 times more Energy, 498 times more Fat, 200.7 times more Saturated Fat, 6.9 times more Omega 3, 1024.4 times more Omega 6, 2 times more Sugars, 1.4 times more Fiber and 4.5 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.9 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6