Lets compare vitamin content per 1 pound of Sunflower Seeds vs Baked Russet Potatoes:
Dried Sunflower Seed Kernels have 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.
While Baked Whole Russet Potatoes contain 5.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.
Comparing minerals per 1 pound for Sunflower Seeds vs Baked Russet Potatoes:
Dried Sunflower Seed Kernels have 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.
While Baked Whole Russet Potatoes contain 15.7 times more Water than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Baked Whole Russet Potatoes have similar amounts of Potassium per 1 lb.
Comparison of macro-nutrients per 1 pound:
Dried Sunflower Seed Kernels have 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 Dried Sunflower Seed Kernels and Baked Whole Russet Potatoes have similar amounts of Carbohydrate per 1 lb.
Both Dried Sunflower Seed Kernels as well as Baked Whole Russet Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.