Comparing Nutrients in 1 pound Toasted Sunflower Seeds VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Potato Flour	8%	1%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Potato Flour	Recommended Dietary Allowance
Energy	97% 2808kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	290% 377g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	70.4% 26.8g	38g per day for Men 19-50 years
Protein	139% 78g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Potato Flour	Recommended Dietary Allowance
Calcium	26% 259mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	78.2% 6.26mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	109% 762mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Potato Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Sunflower Seeds vs Potato Flour:

• 1 pound of Toasted Sunflower Seeds has 1.4 times more Vitamin B1, 5.6 times more Vitamin B2, 14.9 times more Vitamin B5 and 9.5 times more Vitamin B9 than Potato Flour.
• While 1 lb of Potato Flour contains 2.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Potato Flour provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Potato Flour:

• 1 pound of Toasted Sunflower Seeds has 9.3 times more Copper, 4.9 times more Iron, 2 times more Magnesium, 6.8 times more Manganese, 6.9 times more Phosphorus and 9.8 times more Zinc than Potato Flour.
• While 1 lb of Potato Flour contains 2 times more Potassium and 18.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Potato Flour contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 1.7 times more Energy, 167.1 times more Fat, 66.1 times more Saturated Fat, 2.3 times more Omega 3, 333.8 times more Omega 6, 1.9 times more Fiber and 2.5 times more Protein than Potato Flour.
• While 1 lb of Potato Flour contains 4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Potato Flour provide inadequate amounts of Omega 6