Comparing Nutrients in 14 ounces Baked Potato SkinVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Baked Potato Skin

92%

Oil Roasted Sunflower Seeds

13%

73%

14%

14 oz ▼

Macro Nutrients

Baked Potato Skinvs Oil Roasted Sunflower Seeds

27%786kcal

Energy

81%2350kcal

786 kcalvs2350 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

0.41%0.4g

Fat

210%204g

0.4 gvs204 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.32%0.1g

Saturated Fat

87.7%28g

0.1 gvs28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

2.5%0.04g

Omega 3

20%0.32g

0.04 gvs0.32 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.75%0.13g

Omega 6

799%136g

0.13 gvs136 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

141%183g

Carbohydrate

70%91g

183 gvs91 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

7.66%5.56g

Sugars

17%12.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.56 gvs12.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

%2.94g

NA gvs2.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

%9.4g

NA gvs9.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

82.5%31.4g

Fiber

111%42g

31.4 gvs42 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

30.4%17g

Protein

142%79.6g

17 gvs79.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Potato Skinvs Oil Roasted Sunflower Seeds

0.44%3.97μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.97 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

40.4%0.48mg

Vitamin B1

106%1.27mg

Thiamine

0.48 mgvs1.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

32.4%0.42mg

Vitamin B2

85.5%1.1mg

Riboflavin

0.42 mgvs1.1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

76%12mg

Vitamin B3

102%16.4mg

Niacin, nicotinic acid, niacinamide

12 mgvs16.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

68%3.4mg

Vitamin B5

551%27.5mg

Pantothenic acid

3.4 mgvs27.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

187%2.44mg

Vitamin B6

242%3.14mg

Pyridoxine

2.44 mgvs3.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

22%87.3μg

Vitamin B9

232%929μg

Folates and Folic Acid

87.3 μgvs929 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

59.5%53.6mg

Vitamin C

4.85%4.37mg

Ascorbic acid

53.6 mgvs4.37 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

1.06%0.16mg

Vitamin E

961%144mg

Tocopherols and Tocotrienols

0.16 mgvs144 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

5.62%6.75μg

Vitamin K

10.3%12.3μg

Phytomenadione or phylloquinone

6.75 μgvs12.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Baked Potato Skinvs Oil Roasted Sunflower Seeds

13.5%135mg

Calcium

34.5%345mg

135 mgvs345 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

360%3.24mg

Copper

796%7.16mg

3.24 mgvs7.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

349%28mg

Iron

212%17mg

28 mgvs17 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

40.6%171mg

Magnesium

120%504mg

171 mgvs504 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

106%2.44mg

Manganese

359%8.26mg

2.44 mgvs8.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

57.3%401mg

Phosphorus

646%4521mg

401 mgvs4521 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

67%2274mg

Potassium

56.4%1917mg

2274 mgvs1917 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

5.05%2.78μg

Selenium

564%310μg

2.78 μgvs310 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

5.56%83.3mg

Sodium

0.79%12mg

83.3 mgvs12 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

17.7%1.94mg

Zinc

188%20.7mg

1.94 mgvs20.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

5.07%188g

Water

0.17%6.1g

188 gvs6.1 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Oil Roasted Sunflower Seeds:

Baked Potato Skin has 12.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Vitamin B1, 2.6 times more Vitamin B2, 1.3 times more Vitamin B3, 8.1 times more Vitamin B5, 1.3 times more Vitamin B6, 10.6 times more Vitamin B9, 908.3 times more Vitamin E and 1.8 times more Vitamin K than Baked Potato Skin.
Both Baked Potato Skin 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 Potato Skin vs Oil Roasted Sunflower Seeds:

Baked Potato Skin has 1.6 times more Iron, 7 times more Sodium and 30.7 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 2.2 times more Copper, 3 times more Magnesium, 3.4 times more Manganese, 11.3 times more Phosphorus, 111.7 times more Selenium and 10.6 times more Zinc than Baked Potato Skin.
Both Baked Potato Skin and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Baked Potato Skin has 2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3 times more Energy, 513 times more Fat, 271.8 times more Saturated Fat, 8.1 times more Omega 3, 1069 times more Omega 6, 2.2 times more Sugars, 1.3 times more Fiber and 4.7 times more Protein than Baked Potato Skin.
Both Baked Potato Skin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Baked Potato SkinVS Boiled Potato Flesh, Cooked In SkinOil Roasted Sunflower SeedsVS Boiled Potato Flesh, Cooked In SkinBaked Potato SkinVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces Baked Potato SkinVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: