Comparing Nutrients in 5 ounces Potatoes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.76% 109kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.8g	22% 28.3g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	5.12% 3.7g	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	0.51% 0.37g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	% 3.54g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	32% 12g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	147% 1.9mg	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	5.3% 21.3μg	80.4% 322μg	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	31% 28mg	2.2% 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	0.094% 0.014mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.7% 17mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	283% 2.55mg	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	14.4% 1.15mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	9.43% 0.22mg	120% 2.76mg	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	11.5% 80.8mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.04% 112g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Potatoes vs Sunflower Seeds:

• Raw Whole Potatoes have 14.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.3 times more Vitamin B1, 11.1 times more Vitamin B2, 7.9 times more Vitamin B3, 3.8 times more Vitamin B5, 4.5 times more Vitamin B6, 15.1 times more Vitamin B9 and 3517 times more Vitamin E than Raw Whole Potatoes.
• Both Raw Whole Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Potatoes vs Sunflower Seeds:

• Raw Whole Potatoes have 16.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Calcium, 16.4 times more Copper, 6.5 times more Iron, 14.1 times more Magnesium, 12.7 times more Manganese, 11.6 times more Phosphorus, 1.5 times more Potassium, 132.5 times more Selenium and 16.7 times more Zinc than Raw Whole Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels contain 7.6 times more Energy, 571.8 times more Fat, 178.2 times more Saturated Fat, 6 times more Omega 3, 720.3 times more Omega 6, 3.2 times more Sugars, 4.1 times more Fiber and 10.1 times more Protein than Raw Whole Potatoes.
• Both Raw Whole Potatoes and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Raw Whole Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.