Comparing Nutrients in 100 calories Sweet PotatoVS Toasted Sunflower Seeds
Weight per 100 Calories
Sweet Potato
116g
Toasted Sunflower Seeds
16g
100g of Toasted Sunflower Seeds have 7.2 times more energy than 100g of Sweet Potato, having very high energy density when compared to other foods.100g of Sweet Potato have average energy density.
Discover which food has more nutrients per 100 kcal - Sweet Potato or Toasted Sunflower Seeds?
Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
0.021 gvs0.96 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .
Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
0.015 gvs6.04 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .
Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
3.5 gvs1.86 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .
RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
824 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .
Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
0.091 mgvs0.053 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .
Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
0.071 mgvs0.046 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .
Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
0.65 mgvs0.68 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .
Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
0.93 mgvs1.14 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .
Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
0.24 mgvs0.13 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .
Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
2.03 μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .
Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
12.8 μgvs38.4 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .
Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
2.8 mgvs0.23 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .
Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .
Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
0.3 mgvsNA mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .
Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]
2.1 μgvsNA μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .
Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
35 mgvs9.2 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .
Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
0.18 mgvs0.3 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .
Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
0.71 mgvs1.1 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .
Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
29 mgvs21 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .
Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
0.3 mgvs0.34 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .
Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
64 mgvs0.48 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .
Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
0.35 mgvs0.86 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .
Sweet Potato VS Toasted Sunflower Seeds Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 kcal - Sweet Potato or Toasted Sunflower Seeds?
Lets compare vitamin content per 100 calories of Sweet Potato vs Toasted Sunflower Seeds:
100 calories of Sweet Potato have more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B6 and 12.3 times more Vitamin C than Toasted Sunflower Seeds.
While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B9 than Raw Sweet Potato.
Both Sweet Potato and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin B5 per 100 calories.
100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Raw Sweet Potato as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Sweet Potato vs Toasted Sunflower Seeds:
100 calories of Sweet Potato have 3.8 times more Calcium, 1.4 times more Magnesium, 4.9 times more Potassium, 132 times more Sodium and 556.2 times more Water than Toasted Sunflower Seeds.
While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 1.6 times more Iron, 3.4 times more Phosphorus and 2.5 times more Zinc than Raw Sweet Potato.
Both Sweet Potato and Toasted Sunflower Seeds contain similar levels of Manganese per 100 calories.
100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Sweet Potato have 7 times more Carbohydrate and 1.9 times more Fiber than Toasted Sunflower Seeds.
While 100 kcal of Toasted Sunflower Seed Kernels no Salt contain 157.8 times more Fat, 45.9 times more Saturated Fat, 399.6 times more Omega 6 and 1.5 times more Protein than Raw Sweet Potato.
Both Sweet Potato and Toasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
100 calories of Sweet Potato provide inadequate amounts of Omega 6
Both Raw Sweet Potato as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 100 calories.