Oil Roasted Sunflower Seed Kernels have 5.9 times more energy per unit of mass than Canned Mashed Sweet Potato, which is very high in comparison to other foods. Canned Mashed Sweet Potato having average energy density.
Discover which food has more nutrients per 100 calories - Canned Mashed Sweet Potato or Oil Roasted Sunflower Seeds?
Canned Mashed Sweet Potato VS Oil Roasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Canned Mashed Sweet Potato or Oil Roasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Canned Mashed Sweet Potato vs Oil Roasted Sunflower Seeds:
100 calories of Canned Mashed Sweet Potato have more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 27.7 times more Vitamin C than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 2 times more Vitamin B1, 2.3 times more Vitamin B5, 3.6 times more Vitamin B9 and 5.7 times more Vitamin E than Canned Mashed Sweet Potato.
100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Canned Mashed Sweet Potato as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.
Comparing minerals per 100 calories for Canned Mashed Sweet Potato vs Oil Roasted Sunflower Seeds:
100 calories of Canned Mashed Sweet Potato have 2 times more Calcium, 1.8 times more Iron, 2.8 times more Manganese, 2.5 times more Potassium and 146.5 times more Sodium than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 3.7 times more Phosphorus, 16.7 times more Selenium and 4.2 times more Zinc than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Oil Roasted Sunflower Seeds contain similar levels of Copper and Magnesium per 100 calories.
100 calories of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc
100 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Canned Mashed Sweet Potato have 5.9 times more Carbohydrate and 10.3 times more Sugars than Oil Roasted Sunflower Seeds.
While 100 kcal of Oil Roasted Sunflower Seed Kernels contain 43.8 times more Fat, 29.4 times more Saturated Fat, 82.2 times more Omega 6 and 1.7 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Oil Roasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 100 calories.
100 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 6
Both Canned Mashed Sweet Potato as well as Oil Roasted Sunflower Seed Kernels provide inadequate amounts of Omega 3 in 100 calories.