Comparing Nutrients in 5 ounces Toasted Sunflower Seeds VS Potato Flour

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Potato Flour	8%	1%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Potato Flour	Recommended Dietary Allowance
Energy	30.3% 877kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	83% 80.5g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.44g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	7% 0.11g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	312% 53g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	22% 8.36g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Potato Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 10mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.8% 1.14mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.6% 1.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.3% 337μg	8.86% 35.4μg	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	6% 5.4mg	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	2.36% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Potato Flour	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	9.2% 92mg	1000mg per day for Men 19-50 years
Copper	289% 2.6mg	31% 0.28mg	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	121% 9.65mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	19.3% 0.44mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	59.5% 26.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	234% 1641mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	NA	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	68.3% 7.5mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.038% 1.4g	0.25% 9.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Potato Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sunflower Seeds versus 5 oz of Potato Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Sunflower Seeds vs Potato Flour:

• 5 ounces of Toasted Sunflower Seeds have 1.4 times more Vitamin B1, 5.6 times more Vitamin B2, 14.9 times more Vitamin B5 and 9.5 times more Vitamin B9 than Potato Flour.
• While 5 oz of Potato Flour contain 2.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Potato Flour provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Potato Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Sunflower Seeds vs Potato Flour:

• 5 ounces of Toasted Sunflower Seeds have 9.3 times more Copper, 4.9 times more Iron, 2 times more Magnesium, 6.8 times more Manganese, 6.9 times more Phosphorus and 9.8 times more Zinc than Potato Flour.
• While 5 oz of Potato Flour contain 2 times more Potassium and 18.3 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Potato Flour contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sunflower Seeds have 1.7 times more Energy, 167.1 times more Fat, 66.1 times more Saturated Fat, 2.3 times more Omega 3, 333.8 times more Omega 6, 1.9 times more Fiber and 2.5 times more Protein than Potato Flour.
• While 5 oz of Potato Flour contain 4 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• 5 ounces of Potato Flour provide inadequate amounts of Omega 6