First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Sunflower seeds | Potatoes |
| Nutrient | sunflower seeds | potatoes |
| Protein | 6g | 5g |
| Carbohydrate | 7g | 44g |
| Fiber | 4g | 4g |
| Fat | 18g | 0g |
| Monounsat. Fat | 4g | 0g |
| Polyunsat. Fat | 12g | 0g |
| Saturated Fat | 2g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | sunflower seeds | potatoes |
| Choline | 0% | 10% |
| Vitamin A | 0% | 0% |
| Vitamin C | 1% | 38% |
| Vitamin E | 0% | 1% |
| Vitamin K | 0% | 8% |
Potatoes have significantly more Vitamins C, K than sunflower seeds. Sunflower seeds are a good source of Vitamin B6, Iron. Sunflower seeds are a great source of Pantothenic Acid, Phosphorus. Potatoes are a good source of Vitamin C, Niacin, Potassium, Phosphorus, Iron. Potatoes are a great source of Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | sunflower seeds | potatoes |
| Vitamin B1 | 11% | 16% |
| Vitamin B2 | 8% | 10% |
| Vitamin B3 | 11% | 30% |
| Vitamin B5 | 46% | 15% |
| Vitamin B6 | 24% | 43% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | sunflower seeds | potatoes |
| Sodium | 0% | 2% |
| Potasium | 5% | 35% |
| Calcium | 4% | 4% |
| Magnesium | 12% | 18% |
| Phosphorus | 65% | 28% |
| Iron | 37% | 26% |
| Manganese | 30% | 17% |
| Selenium | 0% | 4% |
| Copper | 59% | 39% |
| Zinc | 18% | 10% |