Lets compare vitamin content per 7 ounces of Red Potatoes vs Sunflower Seeds:
Raw Whole Red Potatoes have 6.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 18.3 times more Vitamin B1, 11.5 times more Vitamin B2, 7.3 times more Vitamin B3, 4.1 times more Vitamin B5, 7.9 times more Vitamin B6, 12.6 times more Vitamin B9 and 3517 times more Vitamin E than Raw Whole Red Potatoes.
Both Raw Whole Red Potatoes 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 Red Potatoes vs Sunflower Seeds:
Raw Whole Red Potatoes have 2 times more Sodium and 17.1 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 13.4 times more Copper, 7.2 times more Iron, 14.8 times more Magnesium, 13.8 times more Manganese, 10.8 times more Phosphorus, 1.4 times more Potassium, 106 times more Selenium and 15.2 times more Zinc than Raw Whole Red Potatoes.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels contain 8.3 times more Energy, 367.6 times more Fat, 127.3 times more Saturated Fat, 4.3 times more Omega 3, 523.9 times more Omega 6, 1.3 times more Carbohydrate, 2 times more Sugars, 5.1 times more Fiber and 11 times more Protein than Raw Whole Red Potatoes.
Both Raw Whole Red Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.