Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Sunflower Seeds:
Baked Whole Red Potatoes have 9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 20.6 times more Vitamin B1, 7.1 times more Vitamin B2, 5.2 times more Vitamin B3, 3.3 times more Vitamin B5, 6.3 times more Vitamin B6, 8.4 times more Vitamin B9 and 439.6 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Baked Red Potatoes vs Sunflower Seeds:
Baked Whole Red Potatoes have 16.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 10.3 times more Copper, 7.5 times more Iron, 11.6 times more Magnesium, 11.3 times more Manganese, 9.2 times more Phosphorus and 12.5 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Dried Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Dried Sunflower Seed Kernels contain 6.7 times more Energy, 343.1 times more Fat, 111.4 times more Saturated Fat, 4 times more Omega 3, 470.4 times more Omega 6, 1.8 times more Sugars, 4.8 times more Fiber and 9 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
Both Baked Whole Red Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.