Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Mashed Sweet Potato per 14 oz
Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Canned Mashed Sweet Potato:
- 14 ounces of Oil Roasted Sunflower Seeds have 11.9 times more Vitamin B1, 3.1 times more Vitamin B2, 4.3 times more Vitamin B3, 13.6 times more Vitamin B5, 3.4 times more Vitamin B6, 21.3 times more Vitamin B9, 33.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Mashed Sweet Potato.
- While 14 oz of Canned Mashed Sweet Potato contain more Vitamin A and 4.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
- 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
- Both Oil Roasted Sunflower Seed Kernels as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Canned Mashed Sweet Potato:
- 14 ounces of Oil Roasted Sunflower Seeds have 2.9 times more Calcium, 6.5 times more Copper, 3.2 times more Iron, 5.3 times more Magnesium, 2.1 times more Manganese, 21.9 times more Phosphorus, 2.3 times more Potassium, 97.8 times more Selenium and 24.8 times more Zinc than Canned Mashed Sweet Potato.
- While 14 oz of Canned Mashed Sweet Potato contain 25 times more Sodium than Oil Roasted Sunflower Seed Kernels.
- 14 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oil Roasted Sunflower Seeds have 5.9 times more Energy, 256.5 times more Fat, 172.4 times more Saturated Fat, 6.2 times more Omega 3, 481.8 times more Omega 6, 6.2 times more Fiber and 10.1 times more Protein than Canned Mashed Sweet Potato.
- While 14 oz of Canned Mashed Sweet Potato contain 1.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
- Both Oil Roasted Sunflower Seeds and Canned Mashed Sweet Potato offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6