Comparing Nutrients in 100 calories Sunflower Seed ButterVS Baked White Potatoes

Weight per 100 calories

Sunflower Seed Butter

16g

Baked White Potatoes

109g

Sunflower Seed Butter has 6.7 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Sunflower Seed Butter or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Sunflower Seed Butter

10%

75%

15%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Sunflower Seed Buttervs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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9.22%8.95g

Fat

0.17%0.16g

8.95 gvs0.16 g

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

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2.37%0.76g

Saturated Fat

0.14%0.043g

0.76 gvs0.043 g

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

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0.51%0.008g

Omega 3

1%0.016g

0.008 gvs0.016 g

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

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9.3%1.58g

Omega 6

0.31%0.053g

1.58 gvs0.053 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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2.9%3.78g

Carbohydrate

17.6%23g

3.78 gvs23 g

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

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2.36%1.7g

Sugars

2.3%1.66g

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

1.7 gvs1.66 g

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

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0%0g

Fructose

0.54%0.39g

≤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]

0 gvs0.39 g

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

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%0g

Glucose

%0.68g

0 gvs0.68 g

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

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%1.7g

Sucrose

%0.43g

1.7 gvs0.43 g

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

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2.43%0.92g

Fiber

6%2.3g

0.92 gvs2.3 g

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

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5%2.8g

Protein

4.08%2.3g

2.8 gvs2.3 g

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

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Vitamins

Sunflower Seed Buttervs Baked White Potatoes

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

NA μgvs1.1 μg

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

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0.72%0.009mg

Vitamin B1

4.35%0.052mg

Thiamine

0.009 mgvs0.052 mg

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

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2.03%0.026mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.026 mgvs0.047 mg

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

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6.83%1.1mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs1.66 mg

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

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3.8%0.19mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.19 mgvs0.42 mg

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

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6.86%0.089mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.089 mgvs0.23 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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9.6%38.4μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

38.4 μgvs41.3 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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0.49%0.44mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0.44 mgvs13.7 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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24.7%3.7mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

3.7 mgvs0.043 mg

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

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Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

NA μgvs2.93 μg

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

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Minerals

Sunflower Seed Buttervs Baked White Potatoes

1.04%10.4mg

Calcium

1.1%11mg

10.4 mgvs11 mg

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

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28.8%0.26mg

Copper

15.3%0.14mg

0.26 mgvs0.14 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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8.35%0.67mg

Iron

8.7%0.7mg

0.67 mgvs0.7 mg

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

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12%50.4mg

Magnesium

7%29.3mg

50.4 mgvs29.3 mg

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

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14.6%0.34mg

Manganese

8.93%0.21mg

0.34 mgvs0.21 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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15.4%108mg

Phosphorus

11.6%81.5mg

108 mgvs81.5 mg

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

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2.75%93mg

Potassium

17.4%591mg

93 mgvs591 mg

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

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30.8%17μg

Selenium

0.99%0.54μg

17 μgvs0.54 μg

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

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0.032%0.49mg

Sodium

0.51%7.6mg

0.49 mgvs7.6 mg

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

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7.2%0.79mg

Zinc

3.46%0.38mg

0.79 mgvs0.38 mg

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

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0.003%0.1g

Water

2.2%82g

0.1 gvs82 g

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

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Lets compare vitamin content per 100 calories of Sunflower Seed Butter vs Baked White Potatoes:

Sunflower Seed Butter no Salt has 85.3 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.1 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 31.3 times more Vitamin C than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 100 kcal.
Both Sunflower Seed Butter no Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seed Butter vs Baked White Potatoes:

Sunflower Seed Butter no Salt has 1.9 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 31.1 times more Selenium and 2.1 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.3 times more Potassium and 815.9 times more Water than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Baked Whole White Potatoes have similar amounts of Calcium and Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Sunflower Seed Butter no Salt has 54.9 times more Fat, 17.4 times more Saturated Fat, 29.6 times more Omega 6 and 1.2 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2 times more Omega 3, 6.1 times more Carbohydrate and 2.5 times more Fiber than Sunflower Seed Butter no Salt.
Both Sunflower Seed Butter no Salt and Baked Whole White Potatoes have similar amounts of Energy and Sugars per 100 kcal.
Both Sunflower Seed Butter no Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Sunflower Seed ButterVS Sunflower Seed FlourBaked White PotatoesVS Sunflower Seed FlourSunflower Seed ButterVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Sunflower Seed ButterVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Sunflower Seed Butter or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: