Comparing Nutrients in 500 calories Microwaved Potatoes Skin VS Sunflower Seeds

Weight per 500 calories

• Microwaved Potatoes Skin: 379g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 4.4 times more energy per unit of mass than Microwaved Potatoes Skin no Salt, which is very high in comparison to other foods. Microwaved Potatoes Skin having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Microwaved Potatoes Skin	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.37% 0.038g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	86.3% 112g	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	55% 21g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	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	22.4% 0.27mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	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	16% 64.4μg	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	64.4% 58mg	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 Skin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.4% 174mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	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	281% 22.5mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	33.4% 140mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	44.4% 311mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	72.4% 2462mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	3.44% 1.9μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	4.04% 60.6mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.93mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	6.5% 241g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Microwaved Potatoes Skin no Salt have 2.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 48.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.7 times more Vitamin B1 and 3 times more Vitamin B9 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Microwaved Potatoes Skin no Salt 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 Skin vs Sunflower Seeds:

• Microwaved Potatoes Skin no Salt have 2.6 times more Calcium, 2.2 times more Copper, 5 times more Iron, 2.2 times more Manganese, 4.5 times more Potassium and 59.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2 times more Magnesium, 1.8 times more Phosphorus, 24 times more Selenium and 2.2 times more Zinc than Microwaved Potatoes Skin no Salt.

Comparison of macro-nutrients per 500 calories:

• Microwaved Potatoes Skin no Salt have 6.6 times more Carbohydrate and 2.8 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 116.3 times more Fat, 38.7 times more Saturated Fat and 162.8 times more Omega 6 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin no Salt and Dried Sunflower Seed Kernels have similar amounts of Energy and Protein per 500 kcal.
• Both Microwaved Potatoes Skin no Salt as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.