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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	204% 5920kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	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	176% 229g	155% 201g	130g per day for Men 19-50 years
Sugars	43% 31g	12.6% 9.1g	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% 2.9g	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	% 7.4g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 1.9g	g per day for Men 19-50 years
Fiber	279% 106g	47.4% 18g	38g per day for Men 19-50 years
Protein	358% 201g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	230% 3mg	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	585% 2340μg	25% 100μg	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	12.2% 11mg	144% 130mg	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	2422% 363mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	87% 870mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	535% 42.8mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	60% 1.38mg	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	1627% 11390mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	21% 770g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Oil Roasted Sunflower Seeds has 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.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 11.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Oil Roasted Sunflower Seeds has 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.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 50 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 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.
• Both Oil Roasted Sunflower Seeds and Boiled Potato Flesh, Cooked In Skin 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