Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Baked White Potatoes

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Baked White Potatoes: 544g

Roasted Sunflower Seeds have 6.3 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	88% 115g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	25% 9.54g	30% 11.4g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	88.2% 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	51% 204μg	51.6% 207μg	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	1.34% 1.2mg	76% 68.5mg	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	149% 22.4mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6% 60mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	76.7% 0.69mg	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	41% 3.26mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	44.7% 1.03mg	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	142% 992mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Baked White Potatoes:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Vitamin B5 and 103.1 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.9 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 56.9 times more Vitamin C and 6.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Baked White Potatoes:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Copper, 1.8 times more Manganese, 2.4 times more Phosphorus, 25.1 times more Selenium and 2.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Magnesium, 4 times more Potassium and 397.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Baked Whole White Potatoes have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 52.5 times more Fat, 20.6 times more Saturated Fat, 105.8 times more Omega 6 and 1.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Omega 3, 5.5 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 White Potatoes have similar amounts of Energy and Fiber per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.