Comparing Nutrients in 7 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	6.5% 189kcal	40.5% 1175kcal	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	44% 14g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	399% 68g	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	35% 45.4g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	8.5% 6.17g	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	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	% 0.73g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 4.7g	g per day for Men 19-50 years
Fiber	12% 4.56g	55.4% 21g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.68mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	282% 155μg	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	6.3% 0.69mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4% 148g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Baked Whole Russet Potatoes have 7.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While 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.
• 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 7 oz.

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

• Baked Whole Russet Potatoes have 48.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While 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 Whole Russet Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• 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 Whole Russet Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 7 oz.
• Both Baked Whole Russet Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.