Comparing Nutrients in 100 grams Baked Red Potatoes VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Baked Red Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3% 87kcal	21.3% 617kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	14.6% 4.68g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	57.3% 9.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	14.5% 10.5g	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	0.61% 0.44g	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	% 0.55g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 10.5g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	15% 5.7g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	42.3% 0.55mg	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	6.75% 27μg	59.3% 237μg	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	14% 12.6mg	3% 2.7mg	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	0.53% 0.08mg	153% 23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	0.9% 9mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	177% 1.6mg	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	8.75% 0.7mg	51.5% 4.12mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	74% 311mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	90% 2.07mg	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	10.3% 72mg	95% 666mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	NA	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Sunflower Seed Butter:

• Baked Whole Red Potatoes have 1.4 times more Vitamin B1 and 4.7 times more Vitamin C than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 3.3 times more Vitamin B2, 4.2 times more Vitamin B3, 3.4 times more Vitamin B5, 2.6 times more Vitamin B6, 8.8 times more Vitamin B9 and 286.1 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked Red Potatoes vs Sunflower Seed Butter:

• Baked Whole Red Potatoes have 123.7 times more Water than Sunflower Seed Butter no Salt.
• While Sunflower Seed Butter no Salt contains 7.1 times more Calcium, 9.2 times more Copper, 5.9 times more Iron, 11.1 times more Magnesium, 12 times more Manganese, 9.3 times more Phosphorus and 12.2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sunflower Seed Butter no Salt have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sunflower Seed Butter no Salt contains 7.1 times more Energy, 368 times more Fat, 117 times more Saturated Fat, 3.3 times more Omega 3, 198.7 times more Omega 6, 7.4 times more Sugars, 3.2 times more Fiber and 7.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Sunflower Seed Butter no Salt have similar amounts of Carbohydrate per 100 g.
• Both Baked Whole Red Potatoes as well as Sunflower Seed Butter no Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.