Lets compare vitamin content per 100 grams 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 100 g.
Comparing minerals per 100 grams 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 100 g.
Comparison of macro-nutrients per 100 grams:
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 100 g.
Both Baked Whole Russet Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.