Comparing Nutrients in 300 calories Potato Flour VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Potato Flour: 84g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Potato Flour, which is very high in comparison to other foods. Potato Flour having high energy density.

Discover which food has more nutrients per 300 calories - Potato Flour or Oil Roasted Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	Potato Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.29g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	1.84% 0.029g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	4.08% 2.96g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	13% 4.96g	14% 5.37g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Potato Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.7% 0.65mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.73% 0.82μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.25% 21μg	29.6% 119μg	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	3.55% 3.2mg	0.62% 0.56mg	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	1.4% 0.21mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.46% 54.6mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	102% 0.91mg	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	14.5% 1.16mg	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	13% 54.6mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	46% 1.05mg	2.3mg per day for Men 19-50 years
Molybdenum	35.3% 16μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 141mg	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.92μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.2mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	4.13% 0.45mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.15% 5.48g	0.021% 0.78g	3700g per day for Men 19-50 years

Potato Flour VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potato Flour or Oil Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Potato Flour vs Oil Roasted Sunflower Seeds:

• 300 calories of Potato Flour have 1.4 times more Vitamin B3 and 1.6 times more Vitamin B6 than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 3.3 times more Vitamin B2, 8.8 times more Vitamin B5, 5.6 times more Vitamin B9 and 87.6 times more Vitamin E than Potato Flour.
• Both Potato Flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Potato Flour have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Potato Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Potato Flour vs Oil Roasted Sunflower Seeds:

• 300 calories of Potato Flour have 3.4 times more Potassium than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 5.5 times more Copper, 1.9 times more Iron, 4 times more Manganese, 4.1 times more Phosphorus, 42.9 times more Selenium and 5.8 times more Zinc than Potato Flour.
• Both Potato Flour and Oil Roasted Sunflower Seeds contain similar levels of Magnesium per 300 calories.
• 300 calories of Potato Flour lack sufficient amounts of Selenium and Zinc
• Both Potato Flour as well as Oil Roasted Sunflower Seed Kernels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Flour have 6 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 91 times more Fat, 47.4 times more Saturated Fat, 184.2 times more Omega 6 and 1.8 times more Protein than Potato Flour.
• Both Potato Flour and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Potato Flour provide inadequate amounts of Omega 6
• Both Potato Flour as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 300 calories.