Comparing Nutrients in 500 calories Baked Red PotatoesVS Sunflower Seeds

Weight per 500 calories

Baked Red Potatoes

575g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 6.7 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Baked Red 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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0.89%0.86g

Fat

45.4%44g

0.86 gvs44 g

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

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0.72%0.23g

Saturated Fat

12%3.8g

0.23 gvs3.8 g

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

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5.4%0.086g

Omega 3

3.2%0.051g

0.086 gvs0.051 g

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

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1.66%0.28g

Omega 6

116%19.7g

0.28 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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86.6%113g

Carbohydrate

13%17g

113 gvs17 g

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

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11.3%8.2g

Sugars

3.1%2.24g

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

8.2 gvs2.24 g

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

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3.5%2.53g

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]

2.53 gvsNA g

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

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%3.16g

Glucose

3.16 gvsNA g

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

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%2.6g

Sucrose

%2.14g

2.6 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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23.6%13.2g

Protein

31.8%17.8g

13.2 gvs17.8 g

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

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Vitamins

Baked Red Potatoesvs Sunflower Seeds

0.64%5.75μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

5.75 μgvs2.57 μg

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

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34.5%0.41mg

Vitamin B1

106%1.27mg

Thiamine

0.41 mgvs1.27 mg

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

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22%0.29mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.29 mgvs0.3 mg

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

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57.3%9.17mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs7.14 mg

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

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39%1.96mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

1.96 mgvs0.97 mg

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

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94%1.2mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.2 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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38.8%155μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

155 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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80.5%72.4mg

Vitamin C

1.33%1.2mg

Ascorbic acid

72.4 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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3.07%0.46mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.46 mgvs30 mg

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

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13.4%16μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

16 μgvs0 μg

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

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Minerals

Baked Red Potatoesvs Sunflower Seeds

5.17%51.7mg

Calcium

6.68%66.8mg

51.7 mgvs66.8 mg

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

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111%1mg

Copper

171%1.54mg

1 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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50.3%4.02mg

Iron

56%4.5mg

4.02 mgvs4.5 mg

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

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38.3%161mg

Magnesium

66.3%278mg

161 mgvs278 mg

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

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43.2%0.99mg

Manganese

72.6%1.67mg

0.99 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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59%414mg

Phosphorus

80.7%565mg

414 mgvs565 mg

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

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92%3132mg

Potassium

16.2%552mg

3132 mgvs552 mg

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

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Selenium

82.5%45.4μg

NA μgvs45.4 μg

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

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4.6%69mg

Sodium

0.51%7.7mg

69 mgvs7.7 mg

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

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21%2.3mg

Zinc

39%4.3mg

2.3 mgvs4.3 mg

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

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12%441g

Water

0.11%4.05g

441 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 Red Potatoes vs Sunflower Seeds:

Baked Whole Red Potatoes have 1.3 times more Vitamin B3, 2 times more Vitamin B5, 60.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B9 and 65.5 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
Both Baked Whole Red 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 Red Potatoes vs Sunflower Seeds:

Baked Whole Red Potatoes have 5.7 times more Potassium and 108.8 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.3 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 1.9 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Dried Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 1.7 times more Omega 3, 6.6 times more Carbohydrate, 3.7 times more Sugars and 1.4 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 51.1 times more Fat, 16.6 times more Saturated Fat, 70.1 times more Omega 6 and 1.3 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Baked Whole Red Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltSunflower SeedsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Sunflower Seeds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: