Comparing Nutrients in 100 grams Toasted Sunflower Seeds VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Baked White Potatoes	Recommended Dietary Allowance
Energy	21.3% 619kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	58.6% 56.8g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.95g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	4.94% 0.079g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	220% 37.4g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	16.2% 21g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Baked White 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	27% 0.33mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.06mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	16.2% 0.21mg	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	59.5% 238μg	9.5% 38μg	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	14% 12.6mg	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	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.7% 57mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	14% 0.13mg	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	85% 6.8mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	8.2% 0.19mg	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% 1158mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	14.4% 491mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.027% 1g	2.04% 75.4g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt have 6.8 times more Vitamin B1, 6.6 times more Vitamin B2, 2.7 times more Vitamin B3, 18.4 times more Vitamin B5, 3.8 times more Vitamin B6 and 6.3 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Toasted Sunflower Seed Kernels no Salt have 5.7 times more Calcium, 14.4 times more Copper, 10.6 times more Iron, 4.8 times more Magnesium, 11.2 times more Manganese, 15.4 times more Phosphorus and 15.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 75.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt and Baked Whole White Potatoes have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Sunflower Seed Kernels no Salt have 6.7 times more Energy, 378.7 times more Fat, 148.8 times more Saturated Fat, 5.3 times more Omega 3, 763.1 times more Omega 6, 5.5 times more Fiber and 8.2 times more Protein than Baked Whole White Potatoes.
• Both Toasted Sunflower Seed Kernels no Salt and Baked Whole White Potatoes have similar amounts of Carbohydrate per 100 g.
• Both Toasted Sunflower Seed Kernels no Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.