Comparing Nutrients in 500 calories Baked PotatoesVS Sunflower Seeds

Weight per 500 calories

Baked Potatoes

538g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 6.3 times more energy per unit of mass than Whole Baked Potatoes, which is very high in comparison to other foods. Baked Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Potatoes or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Baked Potatoes

10%

89%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Baked Potatoesvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.72%0.7g

Fat

45.4%44g

0.7 gvs44 g

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

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0.57%0.18g

Saturated Fat

12%3.8g

0.18 gvs3.8 g

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

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4.37%0.07g

Omega 3

3.2%0.051g

0.07 gvs0.051 g

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

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1.36%0.23g

Omega 6

116%19.7g

0.23 gvs19.7 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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87.5%114g

Carbohydrate

13%17g

114 gvs17 g

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

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8.75%6.34g

Sugars

3.1%2.24g

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

6.34 gvs2.24 g

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

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2.52%1.83g

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]

1.83 gvsNA g

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

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%2.37g

Glucose

2.37 gvsNA g

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

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%2.15g

Sucrose

%2.14g

2.15 gvs2.14 g

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

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31%12g

Fiber

19.4%7.36g

12 gvs7.36 g

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

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24%13.4g

Protein

31.8%17.8g

13.4 gvs17.8 g

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

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Vitamins

Baked Potatoesvs Sunflower Seeds

0.6%5.38μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

5.38 μgvs2.57 μg

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

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28.7%0.34mg

Vitamin B1

106%1.27mg

Thiamine

0.34 mgvs1.27 mg

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

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20%0.26mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.26 mgvs0.3 mg

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

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47.4%7.6mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

7.6 mgvs7.14 mg

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

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40.4%2.02mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

2.02 mgvs0.97 mg

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

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129%1.67mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.67 mgvs1.15 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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37.6%151μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

151 μgvs194 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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57.3%51.6mg

Vitamin C

1.33%1.2mg

Ascorbic acid

51.6 mgvs1.2 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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1.43%0.22mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.22 mgvs30 mg

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

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8.96%10.8μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

10.8 μgvs0 μg

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

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Minerals

Baked Potatoesvs Sunflower Seeds

8.06%80.6mg

Calcium

6.68%66.8mg

80.6 mgvs66.8 mg

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

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70.5%0.63mg

Copper

171%1.54mg

0.63 mgvs1.54 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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72.6%5.8mg

Iron

56%4.5mg

5.8 mgvs4.5 mg

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

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36%151mg

Magnesium

66.3%278mg

151 mgvs278 mg

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

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51%1.18mg

Manganese

72.6%1.67mg

1.18 mgvs1.67 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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53.8%376mg

Phosphorus

80.7%565mg

376 mgvs565 mg

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

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84.6%2876mg

Potassium

16.2%552mg

2876 mgvs552 mg

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

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3.9%2.15μg

Selenium

82.5%45.4μg

2.15 μgvs45.4 μg

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

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3.6%53.8mg

Sodium

0.51%7.7mg

53.8 mgvs7.7 mg

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

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17.6%1.94mg

Zinc

39%4.3mg

1.94 mgvs4.3 mg

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

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11%403g

Water

0.11%4.05g

403 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Baked Potatoes vs Sunflower Seeds:

Whole Baked Potatoes have 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 43.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.7 times more Vitamin B1, 1.3 times more Vitamin B9 and 140 times more Vitamin E than Whole Baked Potatoes.
Both Whole Baked Potatoes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Whole Baked Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Potatoes vs Sunflower Seeds:

Whole Baked Potatoes have 1.2 times more Calcium, 1.3 times more Iron, 5.2 times more Potassium and 99.4 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.4 times more Copper, 1.8 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 21.1 times more Selenium and 2.2 times more Zinc than Whole Baked Potatoes.

Comparison of macro-nutrients per 500 calories:

Whole Baked Potatoes have 6.6 times more Carbohydrate, 2.8 times more Sugars and 1.6 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 63 times more Fat, 20.9 times more Saturated Fat, 85.4 times more Omega 6 and 1.3 times more Protein than Whole Baked Potatoes.
Both Whole Baked Potatoes and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Whole Baked Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked PotatoesVS Microwaved PotatoesSunflower SeedsVS Microwaved PotatoesBaked PotatoesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Baked PotatoesVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Potatoes or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: