Comparing Nutrients in 300 calories Red Potatoes VS Roasted Sunflower Seeds

Weight per 300 calories

• Red Potatoes: 429g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 8.3 times more energy per unit of mass than Raw Whole Red Potatoes, which is very high in comparison to other foods. Red Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Red Potatoes or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Red Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	7.63% 5.53g	1.94% 1.4g	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	1.83% 1.33g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.24g	NA	g per day for Men 19-50 years
Fiber	19% 7.3g	15% 5.72g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	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	29% 0.35mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.92mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	32% 0.41mg	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	19.3% 77μg	30.5% 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	41% 37mg	0.8% 0.72mg	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	0.29% 0.043mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.4% 12.4μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	64% 0.57mg	105% 0.94mg	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	39% 3.13mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	26.3% 0.6mg	47.3% 1.1mg	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	37.3% 261mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	9.38% 347g	0.017% 0.62g	3700g per day for Men 19-50 years

Red Potatoes VS Roasted Sunflower Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Potatoes or Roasted Sunflower Seeds?

Lets compare vitamin content per 300 calories of Red Potatoes vs Roasted Sunflower Seeds:

• 300 calories of Red Potatoes have 6.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6, 51.1 times more Vitamin C and 8.9 times more Vitamin K than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B5, 1.6 times more Vitamin B9 and 313.9 times more Vitamin E than Raw Whole Red Potatoes.
• Both Red Potatoes and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Red Potatoes have insufficient amounts of Vitamin E
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1, Vitamin C and Vitamin K
• Both Raw Whole Red Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Red Potatoes vs Roasted Sunflower Seeds:

• 300 calories of Red Potatoes have 1.6 times more Iron, 1.4 times more Magnesium, 4.5 times more Potassium and 560.9 times more Water than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 1.8 times more Manganese, 2.3 times more Phosphorus, 19.1 times more Selenium and 1.9 times more Zinc than Raw Whole Red Potatoes.
• 300 calories of Red Potatoes lack sufficient amounts of Selenium
• Both Raw Whole Red Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Potatoes have 5.5 times more Carbohydrate, 3.9 times more Sugars and 1.3 times more Fiber than Roasted Sunflower Seeds.
• While 300 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 42.8 times more Fat, 17.9 times more Saturated Fat and 89.6 times more Omega 6 than Raw Whole Red Potatoes.
• Both Red Potatoes and Roasted Sunflower Seeds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Red Potatoes provide inadequate amounts of Omega 6
• Both Raw Whole Red Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 300 calories.