Comparing Nutrients in 7 ounces Boiled Potato Skin VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Potato Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	5.34% 155kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	% 21g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	10% 5.68g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato 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	5.3% 0.064mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	84% 1.1mg	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	4.96% 20μg	118% 470μg	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	11.5% 10.3mg	5.95% 5.36mg	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	303% 45.4mg	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

	Boiled Potato Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	352% 3.17mg	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	151% 12mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	115% 2.66mg	179% 4.1mg	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	15.3% 107mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	4.17% 154g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Sunflower Seed Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Potato Skin versus 7 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Potato Skin vs Sunflower Seed Butter:

• 7 ounces of Boiled Potato Skin have 1.9 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.7 times more Vitamin B1, 4.5 times more Vitamin B2, 5.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 23.7 times more Vitamin B9 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Skin vs Sunflower Seed Butter:

• 7 ounces of Boiled Potato Skin have 1.5 times more Iron and 125.5 times more Water than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 1.4 times more Calcium, 1.8 times more Copper, 10.4 times more Magnesium, 1.5 times more Manganese, 12.3 times more Phosphorus, 1.4 times more Potassium, 348 times more Selenium and 11.1 times more Zinc than Boiled Potato Skin no Salt.
• 7 ounces of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sunflower Seed Butter no Salt contain 7.9 times more Energy, 552 times more Fat, 179.9 times more Saturated Fat, 5 times more Omega 3, 304.3 times more Omega 6, 1.4 times more Carbohydrate, 1.7 times more Fiber and 6 times more Protein than Boiled Potato Skin no Salt.
• 7 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3 and Omega 6