Comparing Nutrients in 14 ounces Sunflower Seeds VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Sunflower Seeds	Baked Sweet Potato	Recommended Dietary Allowance
Energy	80% 2318kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	2.1% 0.36g	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	63.2% 82g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	35.5% 25.7g	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	2.74% 2g	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	% 2.26g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 9.05g	g per day for Men 19-50 years
Fiber	90% 34g	34.5% 13g	38g per day for Men 19-50 years
Protein	147% 82.5g	14.2% 7.98g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	424% 3814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	87.3% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	31.8% 9.53μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	225% 901μg	5.95% 24μg	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	86.4% 77.8mg	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	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	31% 310mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	71% 0.64mg	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	34.2% 2.74mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	85.8% 1.97mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	8.13% 301g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Baked Sweet Potato:

• Dried Sunflower Seed Kernels have 13.8 times more Vitamin B1, 3.3 times more Vitamin B2, 5.6 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, 37.8 times more Vitamin B9 and 49.5 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 320.3 times more Vitamin A, 14 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Baked Sweet Potato:

• Dried Sunflower Seed Kernels have 2.1 times more Calcium, 11.2 times more Copper, 7.6 times more Iron, 12 times more Magnesium, 3.9 times more Manganese, 12.2 times more Phosphorus, 1.4 times more Potassium, 265 times more Selenium and 15.6 times more Zinc than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 4 times more Sodium and 16 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 6.5 times more Energy, 343.1 times more Fat, 85.7 times more Saturated Fat, 10 times more Omega 3, 256.1 times more Omega 6, 2.6 times more Fiber and 10.3 times more Protein than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sweet Potato Baked in skin, flesh only have similar amounts of Carbohydrate per 14 oz.
• Both Dried Sunflower Seed Kernels as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.