Comparing Nutrients in 1 pound Sunflower Seeds VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Sunflower Seeds	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	91% 2649kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	70% 91g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.57% 4.04g	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	1.75% 1.27g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 0.82g	g per day for Men 19-50 years
Fiber	103% 39g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	168% 94g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	94% 1.22mg	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	257% 1030μg	10.2% 41μg	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	7.06% 6.35mg	37.3% 33.6mg	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	1064% 160mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	35.4% 354mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	84% 0.76mg	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	298% 24mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	27.6% 0.64mg	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	428% 2994mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	9.5% 351g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Boiled Peeled Potatoes:

• Dried Sunflower Seed Kernels have 15.1 times more Vitamin B1, 18.7 times more Vitamin B2, 6.4 times more Vitamin B3, 2.2 times more Vitamin B5, 5 times more Vitamin B6, 25.2 times more Vitamin B9 and 3517 times more Vitamin E than Boiled Peeled Potatoes no Salt.
• While Boiled Peeled Potatoes no Salt contain 5.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Boiled Peeled Potatoes:

• Dried Sunflower Seed Kernels have 9.8 times more Calcium, 10.8 times more Copper, 16.9 times more Iron, 16.3 times more Magnesium, 13.9 times more Manganese, 16.5 times more Phosphorus, 2 times more Potassium, 176.7 times more Selenium and 18.5 times more Zinc than Boiled Peeled Potatoes no Salt.
• While Boiled Peeled Potatoes no Salt contain 16.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 6.8 times more Energy, 514.6 times more Fat, 171.3 times more Saturated Fat, 6 times more Omega 3, 720.3 times more Omega 6, 2.9 times more Sugars, 4.8 times more Fiber and 12.2 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Dried Sunflower Seed Kernels and Boiled Peeled Potatoes no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.