Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Baked Red Potatoes

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Baked Red Potatoes: 345g

Roasted Sunflower Seeds have 6.7 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Baked Red Potatoes?

Macros Ratio

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

Macro Nutrients

	Roasted Sunflower Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	52% 67.6g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	15% 5.72g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	56.2% 0.73mg	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	30.5% 122μg	23.3% 93μg	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	0.8% 0.72mg	48.3% 43.4mg	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	89.7% 13.5mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	66.7% 0.6mg	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	24.5% 1.96mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	26% 0.6mg	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	85% 595mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	7.15% 264g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B5, 1.3 times more Vitamin B9 and 48.8 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.5 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 60.2 times more Vitamin C and 6.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Copper, 1.8 times more Manganese, 2.4 times more Phosphorus and 2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Magnesium, 4.3 times more Potassium and 427.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Baked Whole Red Potatoes have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 49.6 times more Fat, 19.5 times more Saturated Fat, 100 times more Omega 6 and 1.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.5 times more Omega 3, 5.4 times more Carbohydrate and 3.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Baked Whole Red Potatoes have similar amounts of Energy and Fiber per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.