Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In SkinVS Sunflower Seeds

Weight per 500 calories

Boiled Potato Flesh, Cooked In Skin

575g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 6.7 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is very high in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Potato Flesh, Cooked In Skin

91%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Boiled Potato Flesh, Cooked In Skinvs 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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0.59%0.57g

Fat

45.4%44g

0.57 gvs44 g

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

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0.47%0.15g

Saturated Fat

12%3.8g

0.15 gvs3.8 g

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

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3.6%0.057g

Omega 3

3.2%0.051g

0.057 gvs0.051 g

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

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1.1%0.18g

Omega 6

116%19.7g

0.18 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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89%116g

Carbohydrate

13%17g

116 gvs17 g

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

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7.2%5.23g

Sugars

3.1%2.24g

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

5.23 gvs2.24 g

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

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2.3%1.67g

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]

1.67 gvsNA g

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

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%1.95g

Glucose

1.95 gvsNA g

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

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%1.1g

Sucrose

%2.14g

1.1 gvs2.14 g

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

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27.2%10.3g

Fiber

19.4%7.36g

10.3 gvs7.36 g

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

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19%10.7g

Protein

31.8%17.8g

10.7 gvs17.8 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Potato Flesh, Cooked In Skinvs Sunflower Seeds

0%0μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

0 μgvs2.57 μg

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

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50.8%0.61mg

Vitamin B1

106%1.27mg

Thiamine

0.61 mgvs1.27 mg

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

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8.84%0.11mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.11 mgvs0.3 mg

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

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51.7%8.27mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

8.27 mgvs7.14 mg

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

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59.8%3mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

3 mgvs0.97 mg

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

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132%1.7mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.7 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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14.4%57.5μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

57.5 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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83%74.7mg

Vitamin C

1.33%1.2mg

Ascorbic acid

74.7 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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0.38%0.057mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.057 mgvs30 mg

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

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10.5%12.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12.6 μgvs0 μg

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

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Minerals

Boiled Potato Flesh, Cooked In Skinvs Sunflower Seeds

2.87%28.7mg

Calcium

6.68%66.8mg

28.7 mgvs66.8 mg

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

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120%1.1mg

Copper

171%1.54mg

1.1 mgvs1.54 mg

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

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7.1%284μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

284 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.3%1.8mg

Iron

56%4.5mg

1.8 mgvs4.5 mg

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

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30%126mg

Magnesium

66.3%278mg

126 mgvs278 mg

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

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34.5%0.79mg

Manganese

72.6%1.67mg

0.79 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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36%253mg

Phosphorus

80.7%565mg

253 mgvs565 mg

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

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64%2178mg

Potassium

16.2%552mg

2178 mgvs552 mg

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

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3.13%1.72μg

Selenium

82.5%45.4μg

1.72 μgvs45.4 μg

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

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1.53%23mg

Sodium

0.51%7.7mg

23 mgvs7.7 mg

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

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15.7%1.72mg

Zinc

39%4.3mg

1.72 mgvs4.3 mg

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

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12%442g

Water

0.11%4.05g

442 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 Boiled Potato Flesh, Cooked In Skin vs Sunflower Seeds:

Boiled Potato Flesh, Cooked In Skin without Salt has 3.1 times more Vitamin B5, 1.5 times more Vitamin B6, 62.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 3.4 times more Vitamin B9 and 523.9 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt 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 Boiled Potato Flesh, Cooked In Skin vs Sunflower Seeds:

Boiled Potato Flesh, Cooked In Skin without Salt has 3.9 times more Potassium and 109.2 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 2.2 times more Magnesium, 2.1 times more Manganese, 2.2 times more Phosphorus, 26.3 times more Selenium and 2.5 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.

Comparison of macro-nutrients per 500 calories:

Boiled Potato Flesh, Cooked In Skin without Salt has 6.8 times more Carbohydrate, 2.3 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 76.7 times more Fat, 25.5 times more Saturated Fat, 107.3 times more Omega 6 and 1.7 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
Both Boiled Potato Flesh, Cooked In Skin without Salt and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Boiled Potato Flesh, Cooked In Skin without Salt 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:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In SkinVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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