Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	81% 2350kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	77.4% 101g	130g per day for Men 19-50 years
Sugars	17% 12.3g	31.4% 22.8g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	31.3% 12g	38g per day for Men 19-50 years
Protein	142% 79.6g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	202% 1818μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	8.43% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.88% 2.06μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	232% 929μg	7.94% 31.8μg	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	4.85% 4.37mg	47.6% 43mg	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	961% 144mg	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	34.5% 345mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	73.6% 0.66mg	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	212% 17mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	106% 2.44mg	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	646% 4521mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	22.5% 766mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	7.77% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Sweet Potato, Syrup Pack, Drained Solids per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Canned Sweet Potato, Syrup Pack, Drained Solids 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 Sweet Potato, Syrup Pack, Drained Solids:

• 14 ounces of Oil Roasted Sunflower Seeds have 12.8 times more Vitamin B1, 7.4 times more Vitamin B2, 12.1 times more Vitamin B3, 17.3 times more Vitamin B5, 12.8 times more Vitamin B6, 29.3 times more Vitamin B9 and 31.6 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 14 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain more Vitamin A and 9.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Sweet Potato, Syrup Pack, Drained Solids provide similar amounts of Vitamin K per 14 ounces.
• 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 Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 14 ounces of Oil Roasted Sunflower Seeds have 5.1 times more Calcium, 10.8 times more Copper, 4.5 times more Iron, 10.6 times more Magnesium, 3.4 times more Manganese, 45.6 times more Phosphorus, 2.5 times more Potassium, 97.8 times more Selenium and 32.6 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 14 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 13 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 5.5 times more Energy, 160.3 times more Fat, 102.4 times more Saturated Fat, 3.7 times more Omega 3, 287.5 times more Omega 6, 3.5 times more Fiber and 15.7 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 14 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6