Oil Roasted Sunflower Seeds have 6.2 times more energy per 100g than Baked Russet Potatoes. It has very high energy density when compared to other foods. Baked Whole Russet Potatoes having average energy density.
Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Baked Russet Potatoes?
Oil Roasted Sunflower Seeds VS Baked Russet Potatoes Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Baked Russet Potatoes?
Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Baked Russet Potatoes:
300 calories of Oil Roasted Sunflower Seeds have 2.9 times more Vitamin B5, 1.4 times more Vitamin B9 and 83.3 times more Vitamin E than Baked Russet Potatoes.
While 300 kcal of Baked Whole Russet Potatoes contain 1.3 times more Vitamin B1, 2 times more Vitamin B3, 2.8 times more Vitamin B6 and 47 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Baked Russet Potatoes provide similar amounts of Vitamin B2 per 300 calories.
300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
300 calories of Baked Russet Potatoes have insufficient amounts of Vitamin E
Both Oil Roasted Sunflower Seed Kernels as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 calories.
Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Baked Russet Potatoes:
300 calories of Oil Roasted Sunflower Seeds have 2.7 times more Copper, 1.5 times more Manganese, 2.6 times more Phosphorus, 25.1 times more Selenium and 2.4 times more Zinc than Baked Russet Potatoes.
While 300 kcal of Baked Whole Russet Potatoes contain 1.6 times more Iron, 1.5 times more Magnesium, 7.1 times more Potassium and 301.3 times more Water than Oil Roasted Sunflower Seed Kernels.
300 calories of Baked Russet Potatoes lack sufficient amounts of Selenium
Both Oil Roasted Sunflower Seed Kernels as well as Baked Whole Russet Potatoes lack sufficient amounts of Calcium in 300 calories.
Comparison of macro-nutrients per 300 calories:
300 calories of Oil Roasted Sunflower Seeds have 63.3 times more Fat, 35.4 times more Saturated Fat, 133.9 times more Omega 6 and 1.2 times more Protein than Baked Russet Potatoes.
While 300 kcal of Baked Whole Russet Potatoes contain 5.8 times more Carbohydrate and 1.4 times more Fiber than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Baked Russet Potatoes offer comparable quantities of Energy per 300 calories.
300 calories of Baked Russet Potatoes provide inadequate amounts of Omega 6
Both Oil Roasted Sunflower Seed Kernels as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 3 in 300 calories.