Lets compare vitamin content per 14 ounces of White Potatoes vs Sunflower Seeds:
Raw Whole White Potatoes have 6.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 20.8 times more Vitamin B1, 10.4 times more Vitamin B2, 7.8 times more Vitamin B3, 4 times more Vitamin B5, 6.6 times more Vitamin B6, 12.6 times more Vitamin B9 and 3517 times more Vitamin E than Raw Whole White Potatoes.
Both Raw Whole White 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 White Potatoes vs Sunflower Seeds:
Raw Whole White Potatoes have 1.8 times more Sodium and 17.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 15.5 times more Copper, 10.1 times more Iron, 15.5 times more Magnesium, 13.4 times more Manganese, 10.6 times more Phosphorus, 1.6 times more Potassium, 176.7 times more Selenium and 17.2 times more Zinc than Raw Whole White Potatoes.
Comparison of macro-nutrients per 14 ounces:
Dried Sunflower Seed Kernels contain 8.5 times more Energy, 514.6 times more Fat, 171.3 times more Saturated Fat, 6 times more Omega 3, 720.3 times more Omega 6, 1.3 times more Carbohydrate, 2.3 times more Sugars, 3.6 times more Fiber and 12.4 times more Protein than Raw Whole White Potatoes.
Both Raw Whole White Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.