Comparing Nutrients in 5 ounces Microwaved Potatoes Skin VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Microwaved Potatoes Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	6.45% 187kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	20.6% 15g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 15g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	11% 6.22g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	60% 0.78mg	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	6.02% 24μg	84% 336μg	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	24% 21.7mg	4.25% 3.83mg	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	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	252% 2.26mg	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	105% 8.4mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	60.4% 1.4mg	128% 2.94mg	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	16.6% 116mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	27% 921mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	2.43% 90g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Microwaved Potatoes Skin versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Microwaved Potatoes Skin vs Sunflower Seed Butter:

• 5 ounces of Microwaved Potatoes Skin have 1.3 times more Vitamin B1 and 5.7 times more Vitamin C than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.2 times more Vitamin B2, 3 times more Vitamin B3, 2 times more Vitamin B5 and 13.9 times more Vitamin B9 than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Sunflower Seed Butter provide similar amounts of Vitamin B6 per five ounces.
• Both Microwaved Potatoes Skin no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Microwaved Potatoes Skin vs Sunflower Seed Butter:

• 5 ounces of Microwaved Potatoes Skin have 1.4 times more Iron than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 1.4 times more Calcium, 1.8 times more Copper, 8.4 times more Magnesium, 2.1 times more Manganese, 8.1 times more Phosphorus, 208.8 times more Selenium and 9.6 times more Zinc than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Sunflower Seed Butter contain similar levels of Potassium per five ounces.
• 5 ounces of Microwaved Potatoes Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Microwaved Potatoes Skin have 1.3 times more Carbohydrate than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 4.7 times more Energy, 552 times more Fat, 179.9 times more Saturated Fat, 5 times more Omega 3, 304.3 times more Omega 6 and 3.9 times more Protein than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Sunflower Seed Butter offer comparable quantities of Fiber per five ounces.
• 5 ounces of Microwaved Potatoes Skin provide inadequate amounts of Omega 3 and Omega 6