Comparing Nutrients in 100 calories Sweet Potato Leaves VS Sunflower Seeds

Weight per 100 calories

• Sweet Potato Leaves: 238g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 13.9 times more energy per unit of mass than Raw Sweet Potato Leaves, which is very high in comparison to other foods. Sweet Potato Leaves having low energy density.

Which food has more nutrients per 100 calories - Sweet Potato Leaves or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato Leaves	20%	9%	71%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweet Potato Leaves	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.25% 1.2g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.26g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	5.36% 0.086g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	NA	0.62% 0.45g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	33.2% 12.6g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	10.6% 5.93g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato Leaves	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	50% 450μg	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.7% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29% 26mg	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	600% 720μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato Leaves	Sunflower Seeds	Recommended Dietary Allowance
Calcium	18.6% 186mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	NA	34.2% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29% 2.3mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	NA	14.5% 0.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27.6% 193mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	3.9% 2.14μg	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	0.95% 14.3mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	NA	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	5.6% 207g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sweet Potato Leaves vs Sunflower Seeds:

• Raw Sweet Potato Leaves have 876 times more Vitamin A, 1.5 times more Vitamin B1, 13.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B6, 109.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Raw Sweet Potato Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Sweet Potato Leaves vs Sunflower Seeds:

• Raw Sweet Potato Leaves have 13.9 times more Calcium, 2.6 times more Iron, 3 times more Magnesium, 1.7 times more Phosphorus, 11 times more Potassium and 255.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 4.2 times more Selenium than Raw Sweet Potato Leaves.

Comparison of macro-nutrients per 100 calories:

• Raw Sweet Potato Leaves have 8.3 times more Omega 3, 6.1 times more Carbohydrate, 8.6 times more Fiber and 1.7 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.3 times more Fat, 2.9 times more Saturated Fat and 8.6 times more Omega 6 than Raw Sweet Potato Leaves.
• Both Raw Sweet Potato Leaves and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Raw Sweet Potato Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.