Comparing Nutrients in 7 ounces Baked Russet Potatoes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Baked Russet Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	6.5% 189kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.7% 42.5g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	7.17% 5.2g	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	0.88% 0.64g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	% 4.96g	g per day for Men 19-50 years
Fiber	12% 4.56g	45% 17g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	205% 2.67mg	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	13% 51.6μg	113% 450μg	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	18.3% 16.5mg	3.1% 2.78mg	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	0.93% 0.14mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	397% 3.57mg	0.9mg per day for Men 19-50 years
Fluoride	2.24% 89.7μg	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	26.5% 2.12mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	168% 3.87mg	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	20% 141mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4% 148g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Russet Potatoes vs Sunflower Seeds:

• Baked Whole Russet Potatoes have 5.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.1 times more Vitamin B1, 7.4 times more Vitamin B2, 6.2 times more Vitamin B3, 3 times more Vitamin B5, 3.8 times more Vitamin B6, 8.7 times more Vitamin B9 and 502.4 times more Vitamin E than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Russet Potatoes vs Sunflower Seeds:

• Baked Whole Russet Potatoes have 15.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.3 times more Calcium, 16.8 times more Copper, 4.9 times more Iron, 10.8 times more Magnesium, 8.6 times more Manganese, 9.3 times more Phosphorus, 106 times more Selenium and 14.3 times more Zinc than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Dried Sunflower Seed Kernels have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels contain 6.1 times more Energy, 395.8 times more Fat, 139.2 times more Saturated Fat, 4.6 times more Omega 3, 562.2 times more Omega 6, 2.4 times more Sugars, 3.7 times more Fiber and 7.9 times more Protein than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 7 oz.
• Both Baked Whole Russet Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.