Comparing Nutrients in 300 calories Baked Potato SkinVS Sunflower Seeds

Weight per 300 calories

Baked Potato Skin

152g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 2.9 times more energy per unit of mass than Baked Potato Skin, which is very high in comparison to other foods. Baked Potato Skin having above average energy density.

Which food has more nutrients per 300 calories - Baked Potato Skin or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Baked Potato Skin

92%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Baked Potato Skinvs Sunflower Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.16%0.15g

Fat

27.3%26.4g

0.15 gvs26.4 g

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

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0.12%0.039g

Saturated Fat

7.15%2.3g

0.039 gvs2.3 g

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

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0.95%0.015g

Omega 3

1.93%0.031g

0.015 gvs0.031 g

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

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0.29%0.048g

Omega 6

69.7%12g

0.048 gvs12 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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53.7%69.8g

Carbohydrate

7.9%10.3g

69.8 gvs10.3 g

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

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2.93%2.12g

Sugars

1.86%1.35g

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

2.12 gvs1.35 g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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31.5%12g

Fiber

11.6%4.4g

12 gvs4.4 g

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

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11.6%6.5g

Protein

19%10.7g

6.5 gvs10.7 g

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

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Vitamins

Baked Potato Skinvs Sunflower Seeds

0.17%1.5μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

1.5 μgvs1.54 μg

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

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15.4%0.18mg

Vitamin B1

63.4%0.76mg

Thiamine

0.18 mgvs0.76 mg

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

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12.4%0.16mg

Vitamin B2

14%0.18mg

Riboflavin

0.16 mgvs0.18 mg

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

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29%4.64mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

4.64 mgvs4.3 mg

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

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26%1.3mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

1.3 mgvs0.58 mg

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

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71.6%0.93mg

Vitamin B6

53%0.69mg

Pyridoxine

0.93 mgvs0.69 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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8.33%33.3μg

Vitamin B9

29%117μg

Folates and Folic Acid

33.3 μgvs117 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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22.7%20.5mg

Vitamin C

0.8%0.72mg

Ascorbic acid

20.5 mgvs0.72 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.4%0.061mg

Vitamin E

120%18mg

Tocopherols and Tocotrienols

0.061 mgvs18 mg

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

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2.15%2.58μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.58 μgvs0 μg

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

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Minerals

Baked Potato Skinvs Sunflower Seeds

5.15%51.5mg

Calcium

4%40mg

51.5 mgvs40 mg

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

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138%1.24mg

Copper

103%0.92mg

1.24 mgvs0.92 mg

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

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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 .

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133%10.7mg

Iron

33.7%2.7mg

10.7 mgvs2.7 mg

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

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15.5%65mg

Magnesium

39.8%167mg

65 mgvs167 mg

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

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40.6%0.93mg

Manganese

43.6%1mg

0.93 mgvs1 mg

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

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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 .

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22%153mg

Phosphorus

48.4%339mg

153 mgvs339 mg

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

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25.5%868mg

Potassium

9.75%331mg

868 mgvs331 mg

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

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1.93%1.06μg

Selenium

49.5%27.2μg

1.06 μgvs27.2 μg

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

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2.12%32mg

Sodium

0.31%4.62mg

32 mgvs4.62 mg

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

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6.75%0.74mg

Zinc

23.3%2.57mg

0.74 mgvs2.57 mg

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

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1.94%71.7g

Water

0.066%2.43g

71.7 gvs2.43 g

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

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Lets compare vitamin content per 300 calories of Baked Potato Skin vs Sunflower Seeds:

Baked Potato Skin has 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 28.4 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 3.5 times more Vitamin B9 and 298.1 times more Vitamin E than Baked Potato Skin.
Both Baked Potato Skin and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
Both Baked Potato Skin as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Baked Potato Skin vs Sunflower Seeds:

Baked Potato Skin has 1.3 times more Calcium, 1.3 times more Copper, 4 times more Iron and 2.6 times more Potassium than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.6 times more Magnesium, 2.2 times more Phosphorus, 25.7 times more Selenium and 3.5 times more Zinc than Baked Potato Skin.
Both Baked Potato Skin and Dried Sunflower Seed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Potato Skin has 6.8 times more Carbohydrate and 2.7 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 174.5 times more Fat, 58.1 times more Saturated Fat, 244.2 times more Omega 6 and 1.6 times more Protein than Baked Potato Skin.
Both Baked Potato Skin and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
Both Baked Potato Skin as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Potato SkinVS Boiled Potato Flesh, Cooked In SkinSunflower SeedsVS Boiled Potato Flesh, Cooked In SkinBaked Potato SkinVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Baked Potato SkinVS Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Potato Skin or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: