Comparing Nutrients in 1 pound Baked White Potatoes VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Baked White Potatoes	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	14.4% 417kcal	81% 2345kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	180% 174g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	749% 127g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	120% 156g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	17% 9.53g	131% 73.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dried Safflower 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	18% 0.22mg	440% 5.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	366% 18.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	408% 5.3mg	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	43% 172μg	181% 726μg	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	63.5% 57mg	0% 0mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	880% 7.92mg	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	36.3% 2.9mg	278% 22.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	381% 1601mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	397% 9.14mg	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	48.6% 340mg	417% 2921mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	92% 3116mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	208% 23mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.69% 25.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Dried Safflower Seeds:

• Baked Whole White Potatoes have more Vitamin C than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 24.2 times more Vitamin B1, 9.7 times more Vitamin B2, 1.5 times more Vitamin B3, 10.5 times more Vitamin B5, 5.5 times more Vitamin B6 and 4.2 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Dried Safflower Seeds:

• Baked Whole White Potatoes have 13.4 times more Water than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 7.8 times more Calcium, 13.8 times more Copper, 7.7 times more Iron, 13.1 times more Magnesium, 10.7 times more Manganese, 8.6 times more Phosphorus, 1.3 times more Potassium and 14.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 pound:

• Dried Safflower Seed Kernels contain 5.6 times more Energy, 256.3 times more Fat, 92.1 times more Saturated Fat, 7.4 times more Omega 3, 573.1 times more Omega 6, 1.6 times more Carbohydrate and 7.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.