Comparing Nutrients in 14 ounces Sunflower Seeds VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Sunflower Seeds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	80% 2318kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	64.5% 84g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	27.4% 20g	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	19% 7.14g	38g per day for Men 19-50 years
Protein	147% 82.5g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	176% 1584μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	41.5% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21% 6.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	225% 901μg	17% 67.5μg	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	6.17% 5.56mg	116% 105mg	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	931% 140mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	31% 310mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	61.3% 0.55mg	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	260% 21mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	78.5% 1.8mg	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	374% 2619mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	36.4% 1238mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	8.16% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Canned Sweet Potato, Vacuum Pack:

• Dried Sunflower Seed Kernels have 40 times more Vitamin B1, 6.2 times more Vitamin B2, 11.2 times more Vitamin B3, 2.2 times more Vitamin B5, 7.1 times more Vitamin B6, 13.4 times more Vitamin B9 and 35.2 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 133 times more Vitamin A, 18.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Canned Sweet Potato, Vacuum Pack:

• Dried Sunflower Seed Kernels have 3.5 times more Calcium, 12.9 times more Copper, 5.9 times more Iron, 14.8 times more Magnesium, 4.3 times more Manganese, 13.5 times more Phosphorus, 2.1 times more Potassium, 75.7 times more Selenium and 27.8 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 5.9 times more Sodium and 16.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 6.4 times more Energy, 257.3 times more Fat, 108.7 times more Saturated Fat, 4.6 times more Omega 3, 324.6 times more Omega 6, 4.8 times more Fiber and 12.6 times more Protein than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Sweet Potato, Vacuum Pack have similar amounts of Carbohydrate per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.