Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Baked Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Baked Potatoes	10%	1%	89%

Macro Nutrients

	Roasted Sunflower Seeds	Baked Potatoes	Recommended Dietary Allowance
Energy	20% 582kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	16.3% 21g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	1.63% 1.18g	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	0.47% 0.34g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	29.2% 11g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Baked Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	5.33% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	7.52% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	24% 0.31mg	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	59.3% 237μg	7% 28μg	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	1.56% 1.4mg	10.7% 9.6mg	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	174% 26mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Baked Potatoes	Recommended Dietary Allowance
Calcium	7% 70mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	13% 0.12mg	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	47.5% 3.8mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	9.52% 0.22mg	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	165% 1155mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.02% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Baked Potatoes:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Vitamin B1, 5.1 times more Vitamin B2, 5 times more Vitamin B3, 18.7 times more Vitamin B5, 2.6 times more Vitamin B6, 8.5 times more Vitamin B9, 652.5 times more Vitamin E and 1.4 times more Vitamin K than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 6.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole Baked Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Baked Potatoes:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Calcium, 15.5 times more Copper, 3.5 times more Iron, 4.6 times more Magnesium, 9.6 times more Manganese, 16.5 times more Phosphorus, 1.6 times more Potassium, 198.3 times more Selenium and 14.7 times more Zinc than Whole Baked Potatoes.
• While Whole Baked Potatoes contain 62.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.3 times more Energy, 383.1 times more Fat, 153.5 times more Saturated Fat, 5.3 times more Omega 3, 762.4 times more Omega 6, 2.3 times more Sugars, 5 times more Fiber and 7.7 times more Protein than Whole Baked Potatoes.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Whole Baked Potatoes have similar amounts of Carbohydrate per 100 g.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Whole Baked Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.