Comparing Nutrients in 7 ounces Potato SkinVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Potato Skin

17%

82%

Sunflower Seeds

13%

74%

13%

7 oz ▼

Macro Nutrients

Potato Skinvs Sunflower Seeds

3.97%115kcal

Energy

40%1159kcal

115 kcalvs1159 kcal

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

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0.2%0.2g

Fat

105%102g

0.2 gvs102 g

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

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0.16%0.052g

Saturated Fat

27.6%8.84g

0.052 gvs8.84 g

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

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1.24%0.02g

Omega 3

7.44%0.12g

0.02 gvs0.12 g

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

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0.37%0.064g

Omega 6

269%45.7g

0.064 gvs45.7 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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19%24.7g

Carbohydrate

30.5%39.7g

24.7 gvs39.7 g

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

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Sugars

7.17%5.2g

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

NA gvs5.2 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%4.96g

NA gvs4.96 g

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

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13%4.96g

Fiber

45%17g

4.96 gvs17 g

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

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9.1%5.1g

Protein

73.6%41.2g

5.1 gvs41.2 g

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

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Vitamins

Potato Skinvs Sunflower Seeds

0%0μg

Vitamin A

0.66%5.95μg

RAE, retinol activity equivalents

0 μgvs5.95 μg

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

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3.47%0.042mg

Vitamin B1

245%2.94mg

Thiamine

0.042 mgvs2.94 mg

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

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5.8%0.075mg

Vitamin B2

54%0.7mg

Riboflavin

0.075 mgvs0.7 mg

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

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13%2.05mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

2.05 mgvs16.5 mg

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

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12%0.6mg

Vitamin B5

45%2.24mg

Pantothenic acid

0.6 mgvs2.24 mg

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

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36.5%0.47mg

Vitamin B6

205%2.67mg

Pyridoxine

0.47 mgvs2.67 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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8.43%33.7μg

Vitamin B9

113%450μg

Folates and Folic Acid

33.7 μgvs450 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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25%22.6mg

Vitamin C

3.1%2.78mg

Ascorbic acid

22.6 mgvs2.78 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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Vitamin E

465%69.8mg

Tocopherols and Tocotrienols

NA mgvs69.8 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Potato Skinvs Sunflower Seeds

5.95%59.5mg

Calcium

15.5%155mg

59.5 mgvs155 mg

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

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93%0.84mg

Copper

397%3.57mg

0.84 mgvs3.57 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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80.4%6.43mg

Iron

130%10.4mg

6.43 mgvs10.4 mg

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

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11%45.6mg

Magnesium

154%645mg

45.6 mgvs645 mg

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

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52%1.2mg

Manganese

168%3.87mg

1.2 mgvs3.87 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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10.8%75.4mg

Phosphorus

187%1310mg

75.4 mgvs1310 mg

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

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24%820mg

Potassium

37.6%1280mg

820 mgvs1280 mg

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

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1.1%0.6μg

Selenium

191%105μg

0.6 μgvs105 μg

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

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1.32%20mg

Sodium

1.2%18mg

20 mgvs18 mg

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

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6.3%0.69mg

Zinc

90%9.92mg

0.69 mgvs9.92 mg

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

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4.47%165g

Water

0.25%9.4g

165 gvs9.4 g

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

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Lets compare vitamin content per 7 ounces of Potato Skin vs Sunflower Seeds:

Raw Potato Skin has 8.1 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 70.5 times more Vitamin B1, 9.3 times more Vitamin B2, 8.1 times more Vitamin B3, 3.7 times more Vitamin B5, 5.6 times more Vitamin B6 and 13.4 times more Vitamin B9 than Raw Potato Skin.
Both Raw Potato Skin as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Potato Skin vs Sunflower Seeds:

Raw Potato Skin has 17.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.6 times more Calcium, 4.3 times more Copper, 1.6 times more Iron, 14.1 times more Magnesium, 3.2 times more Manganese, 17.4 times more Phosphorus, 1.6 times more Potassium, 176.7 times more Selenium and 14.3 times more Zinc than Raw Potato Skin.

Comparison of macro-nutrients per 7 ounces:

Dried Sunflower Seed Kernels contain 10.1 times more Energy, 514.6 times more Fat, 171.3 times more Saturated Fat, 6 times more Omega 3, 720.3 times more Omega 6, 1.6 times more Carbohydrate, 3.4 times more Fiber and 8.1 times more Protein than Raw Potato Skin.
Both Raw Potato Skin as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Potato SkinVS Baked Potato FleshSunflower SeedsVS Baked Potato FleshPotato SkinVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 7 ounces Potato SkinVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: