Comparing Nutrients in 1 pound Potato Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Potato Flour	8%	1%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Potato Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56% 1619kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	998% 170g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	290% 377g	72% 93g	130g per day for Men 19-50 years
Sugars	22% 16g	NA	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	70.4% 26.8g	137% 52g	38g per day for Men 19-50 years
Protein	56% 31.3g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Toasted 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	86% 1.03mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.5mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.8% 4.43μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	270% 1080μg	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	19% 17.2mg	7.06% 6.35mg	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	7.56% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	29.5% 295mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	924% 8.3mg	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	78.2% 6.26mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	417% 9.6mg	2.3mg per day for Men 19-50 years
Molybdenum	191% 85.7μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	109% 762mg	750% 5253mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	NA	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	219% 24mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	0.12% 4.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Flour VS Toasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Flour versus 1 lb of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Flour vs Toasted Sunflower Seeds:

• 1 pound of Potato Flour has 2.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.4 times more Vitamin B1, 5.6 times more Vitamin B2, 14.9 times more Vitamin B5 and 9.5 times more Vitamin B9 than Potato Flour.
• Both Potato Flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Potato Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Flour vs Toasted Sunflower Seeds:

• 1 pound of Potato Flour has 2 times more Potassium and 18.3 times more Sodium than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 9.3 times more Copper, 4.9 times more Iron, 2 times more Magnesium, 6.8 times more Manganese, 6.9 times more Phosphorus and 9.8 times more Zinc than Potato Flour.
• Both Potato Flour and Toasted Sunflower Seeds contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Flour has 4 times more Carbohydrate than Toasted Sunflower Seeds.
• While 1 lb of Toasted Sunflower Seed Kernels no Salt contains 1.7 times more Energy, 167.1 times more Fat, 66.1 times more Saturated Fat, 2.3 times more Omega 3, 333.8 times more Omega 6, 1.9 times more Fiber and 2.5 times more Protein than Potato Flour.
• 1 pound of Potato Flour provide inadequate amounts of Omega 6