Comparing Nutrients in 300 calories Russet PotatoesVS Roasted Sunflower Seeds

Weight per 300 calories

Russet Potatoes

380g

Roasted Sunflower Seeds

51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 7.4 times more energy per unit of mass than Raw Whole Russet Potatoes, which is very high in comparison to other foods. Russet Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Russet Potatoes

10%

89%

Roasted Sunflower Seeds

12%

72%

16%

300 kcal ▼

Macro Nutrients

Russet 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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0.31%0.3g

Fat

26.5%25.7g

0.3 gvs25.7 g

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

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0.31%0.099g

Saturated Fat

8.4%2.7g

0.099 gvs2.7 g

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

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2.37%0.038g

Omega 3

2.22%0.036g

0.038 gvs0.036 g

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

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0.71%0.12g

Omega 6

99%17g

0.12 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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52.8%68.6g

Carbohydrate

9.54%12.4g

68.6 gvs12.4 g

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

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3.25%2.35g

Sugars

1.94%1.4g

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

2.35 gvs1.4 g

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

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1.2%0.87g

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]

0.87 gvsNA g

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

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%0.95g

Glucose

0.95 gvsNA g

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

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%0.49g

Sucrose

0.49 gvsNA g

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

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13%4.94g

Fiber

15%5.72g

4.94 gvs5.72 g

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

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14.5%8.13g

Protein

17.8%9.96g

8.13 gvs9.96 g

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

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Vitamins

Russet 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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26%0.31mg

Vitamin B1

4.55%0.055mg

Thiamine

0.31 mgvs0.055 mg

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

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9.64%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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24.6%3.93mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

3.93 mgvs3.63 mg

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

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23%1.14mg

Vitamin B5

72.6%3.63mg

Pantothenic acid

1.14 mgvs3.63 mg

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

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101%1.3mg

Vitamin B6

32%0.41mg

Pyridoxine

1.3 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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13.3%53μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

53 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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24%21.6mg

Vitamin C

0.8%0.72mg

Ascorbic acid

21.6 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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0.25%0.038mg

Vitamin E

89.7%13.5mg

Tocopherols and Tocotrienols

0.038 mgvs13.5 mg

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

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5.7%6.84μg

Vitamin K

1.16%1.4μg

Phytomenadione or phylloquinone

6.84 μgvs1.4 μg

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

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Minerals

Russet Potatoesvs Roasted Sunflower Seeds

4.94%49.4mg

Calcium

3.6%36mg

49.4 mgvs36 mg

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

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43.5%0.39mg

Copper

105%0.94mg

0.39 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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41%3.27mg

Iron

24.5%1.96mg

3.27 mgvs1.96 mg

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

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20.8%87.3mg

Magnesium

16%66.5mg

87.3 mgvs66.5 mg

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

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26%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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30%209mg

Phosphorus

85%595mg

209 mgvs595 mg

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

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46.6%1584mg

Potassium

13%438mg

1584 mgvs438 mg

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

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2.76%1.5μg

Selenium

74.3%41μg

1.5 μgvs41 μg

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

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1.27%19mg

Sodium

0.1%1.55mg

19 mgvs1.55 mg

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

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10%1.1mg

Zinc

24.8%2.73mg

1.1 mgvs2.73 mg

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

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8.07%298g

Water

0.017%0.62g

298 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 Russet Potatoes vs Roasted Sunflower Seeds:

Raw Whole Russet Potatoes have 5.7 times more Vitamin B1, 3.2 times more Vitamin B6, 30 times more Vitamin C and 4.9 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.2 times more Vitamin B5, 2.3 times more Vitamin B9 and 354.3 times more Vitamin E than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
Both Raw Whole Russet 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 Russet Potatoes vs Roasted Sunflower Seeds:

Raw Whole Russet Potatoes have 1.4 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium, 3.6 times more Potassium and 482.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 1.8 times more Manganese, 2.9 times more Phosphorus, 26.9 times more Selenium and 2.5 times more Zinc than Raw Whole Russet Potatoes.

Comparison of macro-nutrients per 300 calories:

Raw Whole Russet Potatoes have 5.5 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 84.5 times more Fat, 27.2 times more Saturated Fat and 139.1 times more Omega 6 than Raw Whole Russet Potatoes.
Both Raw Whole Russet Potatoes and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Raw Whole Russet Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Russet PotatoesVS White PotatoesRoasted Sunflower SeedsVS White PotatoesRusset PotatoesVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Russet PotatoesVS Roasted Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: