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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Toasted Sunflower Seeds	Baked Potato Skin	Recommended Dietary Allowance
Energy	213% 6190kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	354% 461g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	208% 79g	38g per day for Men 19-50 years
Protein	307% 172g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Baked Potato Skin	Recommended Dietary Allowance
Calcium	57% 570mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	0.27% 10g	12.8% 473g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Toasted 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 Toasted Sunflower Seeds vs Baked Potato Skin:

• 1 kilogram of Toasted Sunflower Seeds has 2.7 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B3, 8.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 10.8 times more Vitamin B9 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 9.6 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted 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 Toasted Sunflower Seeds vs Baked Potato Skin:

• 1 kilogram of Toasted Sunflower Seeds has 1.7 times more Calcium, 2.2 times more Copper, 3 times more Magnesium, 3.4 times more Manganese, 11.5 times more Phosphorus and 10.8 times more Zinc than Baked Potato Skin.
• Both Toasted Sunflower Seeds and Baked Potato Skin contain similar levels of Iron and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 3.1 times more Energy, 568 times more Fat, 229 times more Saturated Fat, 7.9 times more Omega 3, 1168.4 times more Omega 6, 1.5 times more Fiber and 4 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6