Comparing Nutrients in 300 calories Red PotatoesVS Roasted Sunflower Seeds

Weight per 300 calories

Red Potatoes

429g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 8.3 times more energy per unit of mass than Raw Whole Red Potatoes, which is very high in comparison to other foods. Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Red Potatoes or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Red Potatoes

10%

88%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Red Potatoesvs Roasted 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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0.62%0.6g

Fat

26.5%25.7g

0.6 gvs25.7 g

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

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0.47%0.15g

Saturated Fat

8.4%2.7g

0.15 gvs2.7 g

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

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3.75%0.06g

Omega 3

2.22%0.036g

0.06 gvs0.036 g

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

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1.1%0.19g

Omega 6

99%17g

0.19 gvs17 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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52.4%68g

Carbohydrate

9.54%12.4g

68 gvs12.4 g

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

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7.63%5.53g

Sugars

1.94%1.4g

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

5.53 gvs1.4 g

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

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1.83%1.33g

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]

1.33 gvsNA g

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

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%1.7g

Glucose

1.7 gvsNA g

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

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%1.24g

Sucrose

1.24 gvsNA g

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

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19%7.3g

Fiber

15%5.72g

7.3 gvs5.72 g

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

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14.5%8.1g

Protein

17.8%9.96g

8.1 gvs9.96 g

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

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Vitamins

Red Potatoesvs Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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29%0.35mg

Vitamin B1

4.55%0.055mg

Thiamine

0.35 mgvs0.055 mg

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

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10.2%0.13mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.13 mgvs0.13 mg

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

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30.8%4.92mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

4.92 mgvs3.63 mg

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

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24%1.2mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

1.2 mgvs3.63 mg

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

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56%0.73mg

Vitamin B6

32%0.41mg

Pyridoxine

0.73 mgvs0.41 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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19.3%77μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

77 μgvs122 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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41%37mg

Vitamin C

0.8%0.72mg

Ascorbic acid

37 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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0.29%0.043mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.043 mgvs13.5 mg

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

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10.4%12.4μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

12.4 μgvs1.4 μg

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

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Minerals

Red Potatoesvs Roasted Sunflower Seeds

4.3%43mg

Calcium

3.6%36mg

43 mgvs36 mg

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

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64%0.57mg

Copper

105%0.94mg

0.57 mgvs0.94 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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39%3.13mg

Iron

24.5%1.96mg

3.13 mgvs1.96 mg

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

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22.4%94mg

Magnesium

16%66.5mg

94 mgvs66.5 mg

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

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26.3%0.6mg

Manganese

47.3%1.1mg

0.6 mgvs1.1 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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37.3%261mg

Phosphorus

85%595mg

261 mgvs595 mg

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

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57.4%1950mg

Potassium

13%438mg

1950 mgvs438 mg

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

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3.9%2.14μg

Selenium

74.3%41μg

2.14 μgvs41 μg

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

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5.14%77mg

Sodium

0.1%1.55mg

77 mgvs1.55 mg

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

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13%1.4mg

Zinc

24.8%2.73mg

1.4 mgvs2.73 mg

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

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9.38%347g

Water

0.017%0.62g

347 gvs0.62 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 Red Potatoes vs Roasted Sunflower Seeds:

Raw Whole Red Potatoes have 6.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6, 51.1 times more Vitamin C and 8.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B5, 1.6 times more Vitamin B9 and 313.9 times more Vitamin E than Raw Whole Red Potatoes.
Both Raw Whole Red Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 300 kcal.
Both Raw Whole Red Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Red Potatoes vs Roasted Sunflower Seeds:

Raw Whole Red Potatoes have 1.6 times more Iron, 1.4 times more Magnesium, 4.5 times more Potassium, 49.9 times more Sodium and 560.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 1.8 times more Manganese, 2.3 times more Phosphorus, 19.1 times more Selenium and 1.9 times more Zinc than Raw Whole Red Potatoes.
Both Raw Whole Red Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Whole Red Potatoes have 1.7 times more Omega 3, 5.5 times more Carbohydrate, 3.9 times more Sugars and 1.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 42.8 times more Fat, 17.9 times more Saturated Fat and 89.6 times more Omega 6 than Raw Whole Red Potatoes.
Both Raw Whole Red Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Protein per 300 kcal.
Both Raw Whole Red Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Red PotatoesVS Baked Russet PotatoesRoasted Sunflower SeedsVS Baked Russet PotatoesRed PotatoesVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Red PotatoesVS Roasted Sunflower Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Red Potatoes or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: