Comparing Nutrients in 5 ounces Boiled Peeled Potatoes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Peeled Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.2% 122kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.4g	25% 32.4g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	6.1% 4.4g	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	0.55% 0.4g	0% 0g	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	% 0.47g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 3.36g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	39.5% 15g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	86.4% 1.12mg	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	3.2% 12.8μg	83% 332μg	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	11.7% 10.5mg	1.73% 1.56mg	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	0.094% 0.014mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peeled Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	284% 2.56mg	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	5.5% 0.44mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	128% 2.95mg	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	8.1% 56.7mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Peeled Potatoes vs Oil Roasted Sunflower Seeds:

• Boiled Peeled Potatoes no Salt have 6.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 14.7 times more Vitamin B2, 3.1 times more Vitamin B3, 13.6 times more Vitamin B5, 2.9 times more Vitamin B6, 26 times more Vitamin B9, 3633 times more Vitamin E and 1.4 times more Vitamin K than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Peeled Potatoes vs Oil Roasted Sunflower Seeds:

• Boiled Peeled Potatoes no Salt have 50.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.9 times more Calcium, 10.8 times more Copper, 13.8 times more Iron, 6.4 times more Magnesium, 14.9 times more Manganese, 28.5 times more Phosphorus, 1.5 times more Potassium, 260.7 times more Selenium and 19.3 times more Zinc than Boiled Peeled Potatoes no Salt.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels contain 6.9 times more Energy, 513 times more Fat, 271.8 times more Saturated Fat, 8.1 times more Omega 3, 1069 times more Omega 6, 3.5 times more Sugars, 5.9 times more Fiber and 11.7 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Boiled Peeled Potatoes no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.