Comparing Nutrients in 1 pound Oil Roasted Sunflower Seed Kernels with Salt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seed Kernels with Salt	13%	73%	14%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oil Roasted Sunflower Seed Kernels with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	93% 2685kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	68.4% 89g	130g per day for Men 19-50 years
Sugars	19.5% 14g	8.95% 6.5g	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	0% 0g	2.75% 2g	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	% 3.36g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 2.04g	g per day for Men 19-50 years
Fiber	127% 48g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	162% 91g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seed Kernels with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	74% 0.96mg	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	265% 1061μg	30.6% 122μg	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	5.54% 5mg	63.5% 57mg	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	1099% 165mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seed Kernels with Salt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	39.5% 395mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	87.7% 0.79mg	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	243% 19.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	34% 0.78mg	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	738% 5166mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	92% 1374mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seed Kernels with Salt vs Baked Red Potatoes:

• Oil Roasted Sunflower Seed Kernels with Salt have 4.4 times more Vitamin B1, 5.6 times more Vitamin B2, 2.6 times more Vitamin B3, 20.4 times more Vitamin B5, 3.7 times more Vitamin B6, 8.7 times more Vitamin B9 and 454.1 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 11.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Baked Whole Red Potatoes have similar amounts of Vitamin K per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seed Kernels with Salt vs Baked Red Potatoes:

• Oil Roasted Sunflower Seed Kernels with Salt have 9.7 times more Calcium, 10.4 times more Copper, 6.1 times more Iron, 4.5 times more Magnesium, 12 times more Manganese, 15.8 times more Phosphorus, 25.3 times more Sodium and 13 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 49.8 times more Water than Oil Roasted Sunflower Seed Kernels with Salt.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Baked Whole Red Potatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels with Salt have 6.8 times more Energy, 342 times more Fat, 176.7 times more Saturated Fat, 5.4 times more Omega 3, 698.1 times more Omega 6, 2.2 times more Sugars, 5.9 times more Fiber and 8.7 times more Protein than Baked Whole Red Potatoes.
• Both Oil Roasted Sunflower Seed Kernels with Salt and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels with Salt as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.