Comparing Nutrients in 1 pound Baked Russet Potatoes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Baked Russet Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	15% 431kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	69.8% 91g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	16.4% 12g	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	2% 1.45g	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	% 1.68g	NA	g per day for Men 19-50 years
Sucrose	% 1.77g	% 11.3g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	103% 39g	38g per day for Men 19-50 years
Protein	21.3% 12g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.2% 6.1mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	469% 6.1mg	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	29.5% 118μg	257% 1030μg	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	42% 37.6mg	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	2.1% 0.32mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	907% 8.16mg	0.9mg per day for Men 19-50 years
Fluoride	5.13% 205μg	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	60.7% 4.85mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	385% 8.85mg	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	46% 322mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	73.4% 2495mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	9.13% 338g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Russet Potatoes vs Sunflower Seeds:

• Baked Whole Russet Potatoes have 5.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.1 times more Vitamin B1, 7.4 times more Vitamin B2, 6.2 times more Vitamin B3, 3 times more Vitamin B5, 3.8 times more Vitamin B6, 8.7 times more Vitamin B9 and 502.4 times more Vitamin E than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Russet Potatoes vs Sunflower Seeds:

• Baked Whole Russet Potatoes have 15.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 16.8 times more Copper, 4.9 times more Iron, 10.8 times more Magnesium, 8.6 times more Manganese, 9.3 times more Phosphorus, 106 times more Selenium and 14.3 times more Zinc than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels contain 6.1 times more Energy, 395.8 times more Fat, 139.2 times more Saturated Fat, 4.6 times more Omega 3, 562.2 times more Omega 6, 2.4 times more Sugars, 3.7 times more Fiber and 7.9 times more Protein than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 lb.
• Both Baked Whole Russet Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.