Toasted Sunflower Seeds have 6.1 times more energy per 100g than Canned Mashed Sweet Potato. It has very high energy density when compared to other foods. Canned Mashed Sweet Potato having average energy density.
Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Canned Mashed Sweet Potato?
Toasted Sunflower Seeds VS Canned Mashed Sweet Potato Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Canned Mashed Sweet Potato?
Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Canned Mashed Sweet Potato:
100 calories of Toasted Sunflower Seeds have 2 times more Vitamin B1, 2.2 times more Vitamin B5 and 3.5 times more Vitamin B9 than Canned Mashed Sweet Potato.
While 100 kcal of Canned Mashed Sweet Potato contain more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 22.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
100 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Toasted Sunflower Seed Kernels no Salt as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Canned Mashed Sweet Potato:
100 calories of Toasted Sunflower Seeds have 3.6 times more Phosphorus and 4.1 times more Zinc than Canned Mashed Sweet Potato.
While 100 kcal of Canned Mashed Sweet Potato contain 3.2 times more Calcium, 2.9 times more Manganese, 2.6 times more Potassium and 153.2 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seeds and Canned Mashed Sweet Potato contain similar levels of Copper, Iron and Magnesium per 100 calories.
100 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium
100 calories of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
Comparison of macro-nutrients per 100 calories:
100 calories of Toasted Sunflower Seeds have 46.3 times more Fat, 23.7 times more Saturated Fat, 85.9 times more Omega 6 and 1.4 times more Protein than Canned Mashed Sweet Potato.
While 100 kcal of Canned Mashed Sweet Potato contain 6.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
Both Toasted Sunflower Seeds and Canned Mashed Sweet Potato offer comparable quantities of Energy and Fiber per 100 calories.
100 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 6
Both Toasted Sunflower Seed Kernels no Salt as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 in 100 calories.