Comparing Nutrients in 500 calories Microwaved Potatoes VS Sunflower Seeds

Weight per 500 calories

• Microwaved Potatoes: 476g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 5.6 times more energy per unit of mass than Whole Microwaved Potatoes, which is very high in comparison to other foods. Microwaved Potatoes having average energy density.

Which food has more nutrients per 500 calories - Microwaved Potatoes or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Microwaved Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	29% 11g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	88.6% 1.15mg	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	14.3% 57μg	48.6% 194μg	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	80% 72mg	1.33% 1.2mg	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	201% 30mg	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

	Microwaved Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	171% 1.54mg	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	74% 5.9mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	30.6% 129mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	60.5% 1.4mg	72.6% 1.67mg	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	71.4% 500mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	62.6% 2129mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	3.46% 1.9μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	9.27% 343g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved Potatoes vs Sunflower Seeds:

• Whole Microwaved Potatoes have 2.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 60 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Vitamin B1, 2 times more Vitamin B2 and 3.4 times more Vitamin B9 than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Whole Microwaved Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Microwaved Potatoes vs Sunflower Seeds:

• Whole Microwaved Potatoes have 1.3 times more Iron, 3.9 times more Potassium and 84.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 2.2 times more Magnesium, 23.8 times more Selenium and 2.5 times more Zinc than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Dried Sunflower Seed Kernels have similar amounts of Copper, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole Microwaved Potatoes have 6.7 times more Carbohydrate and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 92.5 times more Fat, 30.8 times more Saturated Fat, 129.5 times more Omega 6 and 1.5 times more Protein than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Whole Microwaved Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.