Comparing Nutrients in 5 ounces Baked Russet Potatoes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Baked Russet Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.64% 135kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	23.4% 30.4g	25% 32.4g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	0.63% 0.45g	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	% 0.52g	% 1.05g	g per day for Men 19-50 years
Sucrose	% 0.55g	% 3.36g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	39.5% 15g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.6% 0.5mg	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	9.2% 37μg	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	13% 11.8mg	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	0.66% 0.099mg	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	284% 2.56mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	19% 1.5mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	14.4% 101mg	231% 1615mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.85% 106g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Russet Potatoes VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Russet Potatoes versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Russet Potatoes vs Oil Roasted Sunflower Seeds:

• 5 ounces of Baked Russet Potatoes have 7.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B1, 5.8 times more Vitamin B2, 3.1 times more Vitamin B3, 18.3 times more Vitamin B5, 2.2 times more Vitamin B6, 9 times more Vitamin B9, 519 times more Vitamin E and 1.6 times more Vitamin K than Baked Whole Russet Potatoes.
• 5 ounces of Baked Russet Potatoes have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Baked Whole Russet Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Russet Potatoes vs Oil Roasted Sunflower Seeds:

• 5 ounces of Baked Russet Potatoes have 48.3 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 16.9 times more Copper, 4 times more Iron, 4.2 times more Magnesium, 9.1 times more Manganese, 16 times more Phosphorus, 156.4 times more Selenium and 14.9 times more Zinc than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Oil Roasted Sunflower Seeds contain similar levels of Potassium per five ounces.
• 5 ounces of Baked Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 6.2 times more Energy, 394.6 times more Fat, 220.9 times more Saturated Fat, 6.2 times more Omega 3, 834.3 times more Omega 6, 2.9 times more Sugars, 4.6 times more Fiber and 7.6 times more Protein than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Baked Russet Potatoes provide inadequate amounts of Omega 3 and Omega 6