Comparing Nutrients in 5 ounces Sunflower Seeds VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Sunflower Seeds	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	28.5% 828kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	22% 28.4g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	1.74% 1.26g	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	0.55% 0.4g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.26g	g per day for Men 19-50 years
Fiber	32% 12g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	29.3% 0.38mg	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	80.4% 322μg	3.2% 12.8μg	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	2.2% 2mg	11.7% 10.5mg	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	332% 50mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	11% 111mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	26.3% 0.24mg	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	93% 7.44mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	8.63% 0.2mg	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	134% 936mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	13.7% 465mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	2.97% 110g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 15.1 times more Vitamin B1, 18.7 times more Vitamin B2, 6.4 times more Vitamin B3, 2.2 times more Vitamin B5, 5 times more Vitamin B6, 25.2 times more Vitamin B9 and 3517 times more Vitamin E than Boiled Peeled Potatoes no Salt.
• While Boiled Peeled Potatoes no Salt contain 5.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Dried Sunflower Seed Kernels have 9.8 times more Calcium, 10.8 times more Copper, 16.9 times more Iron, 16.3 times more Magnesium, 13.9 times more Manganese, 16.5 times more Phosphorus, 2 times more Potassium, 176.7 times more Selenium and 18.5 times more Zinc than Boiled Peeled Potatoes no Salt.
• While Boiled Peeled Potatoes no Salt contain 16.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 6.8 times more Energy, 514.6 times more Fat, 171.3 times more Saturated Fat, 6 times more Omega 3, 720.3 times more Omega 6, 2.9 times more Sugars, 4.8 times more Fiber and 12.2 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Dried Sunflower Seed Kernels and Boiled Peeled Potatoes no Salt have similar amounts of Carbohydrate per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.