Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Baked Potato Skin	Recommended Dietary Allowance
Energy	93% 2685kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	161% 209g	130g per day for Men 19-50 years
Sugars	19.5% 14g	8.76% 6.35g	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	94% 36g	38g per day for Men 19-50 years
Protein	162% 91g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Baked Potato Skin	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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	214% 2.8mg	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	25% 100μg	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	68% 61.2mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Baked Potato Skin	Recommended Dietary Allowance
Calcium	39.5% 395mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	412% 3.7mg	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	399% 32mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	121% 2.8mg	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	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.19% 7g	5.8% 215g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 8.1 times more Vitamin B5, 1.3 times more Vitamin B6, 10.6 times more Vitamin B9, 908.3 times more Vitamin E and 1.8 times more Vitamin K than Baked Potato Skin.
• While Baked Potato Skin contains 12.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 2.6 times more Calcium, 2.2 times more Copper, 3 times more Magnesium, 3.4 times more Manganese, 11.3 times more Phosphorus, 111.7 times more Selenium and 10.6 times more Zinc than Baked Potato Skin.
• While Baked Potato Skin contains 1.6 times more Iron, 7 times more Sodium and 30.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Baked Potato Skin have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 3 times more Energy, 513 times more Fat, 271.8 times more Saturated Fat, 8.1 times more Omega 3, 1069 times more Omega 6, 2.2 times more Sugars, 1.3 times more Fiber and 4.7 times more Protein than Baked Potato Skin.
• While Baked Potato Skin contains 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Baked Potato Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.