Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Potato Flour	8%	1%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Potato Flour	Recommended Dietary Allowance
Energy	93% 2685kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	290% 377g	130g per day for Men 19-50 years
Sugars	19.5% 14g	22% 16g	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	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	162% 91g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	268% 3.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.8% 4.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	265% 1061μg	28.3% 113μg	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	19% 17.2mg	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	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Potato Flour	Recommended Dietary Allowance
Calcium	39.5% 395mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	99% 0.89mg	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	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	61.7% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	191% 85.7μg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.19% 7g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Potato Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Potato Flour:

• 1 pound of Oil Roasted Sunflower Seeds has 1.4 times more Vitamin B1, 5.5 times more Vitamin B2, 14.6 times more Vitamin B5, 9.4 times more Vitamin B9, 145.3 times more Vitamin E and more Vitamin K than Potato Flour.
• While 1 lb of Potato Flour contains 3.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Potato Flour provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 pound of Potato Flour have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Potato Flour:

• 1 pound of Oil Roasted Sunflower Seeds has 1.3 times more Calcium, 9.2 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 6.6 times more Manganese, 6.8 times more Phosphorus, 71.1 times more Selenium and 9.6 times more Zinc than Potato Flour.
• While 1 lb of Potato Flour contains 2.1 times more Potassium and 18.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 1.7 times more Energy, 150.9 times more Fat, 78.5 times more Saturated Fat, 2.3 times more Omega 3, 305.4 times more Omega 6, 1.8 times more Fiber and 2.9 times more Protein than Potato Flour.
• While 1 lb of Potato Flour contains 3.6 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Potato Flour offer comparable quantities of Sugars per one pound.
• 1 pound of Potato Flour provide inadequate amounts of Omega 6