Lets compare vitamin content per 14 ounces of Baked Potatoes vs Oil Roasted Sunflower Seeds:
Whole Baked Potatoes have 8.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5 times more Vitamin B1, 5.8 times more Vitamin B2, 2.9 times more Vitamin B3, 18.5 times more Vitamin B5, 2.5 times more Vitamin B6, 8.4 times more Vitamin B9, 908.3 times more Vitamin E and 1.6 times more Vitamin K than Whole Baked Potatoes.
Both Whole Baked Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Baked Potatoes vs Oil Roasted Sunflower Seeds:
Whole Baked Potatoes have 48.6 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.8 times more Calcium, 15.3 times more Copper, 4 times more Iron, 4.5 times more Magnesium, 9.5 times more Manganese, 16.3 times more Phosphorus, 195.5 times more Selenium and 14.5 times more Zinc than Whole Baked Potatoes.
Both Whole Baked Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Oil Roasted Sunflower Seed Kernels contain 6.4 times more Energy, 394.6 times more Fat, 207.9 times more Saturated Fat, 6.2 times more Omega 3, 795.5 times more Omega 6, 2.6 times more Sugars, 4.8 times more Fiber and 8 times more Protein than Whole Baked Potatoes.
Both Whole Baked Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
Both Whole Baked Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.