Comparing Nutrients in 1 pound White Potatoes VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	White Potatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	10.8% 313kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	125% 163g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	2.13% 1.54g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.27g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	62% 23.6g	38g per day for Men 19-50 years
Protein	13.6% 7.62g	389% 218g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.2% 4.84mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	263% 3.4mg	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	20.4% 81.6μg	252% 1007μg	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	46% 41.3mg	6.55% 5.9mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	863% 7.77mg	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	29.5% 2.36mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	389% 8.96mg	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	40% 281mg	446% 3125mg	700mg per day for Men 19-50 years
Potassium	54.3% 1846mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	480% 264μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	10% 370g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Sunflower Seed Flour per 1 lb

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

Lets compare vitamin content per 1 pound of White Potatoes vs Sunflower Seed Flour:

• 1 pound of White Potatoes has 7 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 44.9 times more Vitamin B1, 7.8 times more Vitamin B2, 6.9 times more Vitamin B3, 23.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 12.3 times more Vitamin B9 than Raw Whole White Potatoes.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Whole White Potatoes as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for White Potatoes vs Sunflower Seed Flour:

• 1 pound of White Potatoes has 6.1 times more Potassium and 10.9 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 12.7 times more Calcium, 14.8 times more Copper, 12.7 times more Iron, 16.5 times more Magnesium, 13.6 times more Manganese, 11.1 times more Phosphorus, 194 times more Selenium and 17.1 times more Zinc than Raw Whole White Potatoes.
• 1 pound of White Potatoes lack sufficient amounts of Calcium and Selenium
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 4.7 times more Energy, 27.1 times more Omega 6, 2.3 times more Carbohydrate, 2.2 times more Fiber and 28.6 times more Protein than Raw Whole White Potatoes.
• 1 pound of White Potatoes provide inadequate amounts of Omega 6
• Both Raw Whole White Potatoes as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one pound.