Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:
- 14 ounces of Oil Roasted Sunflower Seeds have 3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 7.9 times more Vitamin B5, 2.8 times more Vitamin B6, 39 times more Vitamin B9, 51.2 times more Vitamin E and 1.3 times more Vitamin K than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
- While 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain more Vitamin A and 17.8 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
- 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9 and Vitamin K
- Both Oil Roasted Sunflower Seed Kernels as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:
- 14 ounces of Oil Roasted Sunflower Seeds have 2.3 times more Calcium, 11.2 times more Copper, 6.2 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese, 21.1 times more Phosphorus, 391 times more Selenium and 16.3 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
- While 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 82 times more Sodium and 49.2 times more Water than Oil Roasted Sunflower Seed Kernels.
- Both Oil Roasted Sunflower Seeds and Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain similar levels of Potassium per 14 ounces.
- 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Oil Roasted Sunflower Seeds have 6.6 times more Energy, 342 times more Fat, 135.9 times more Saturated Fat, 13.5 times more Omega 3, 380.1 times more Omega 6, 3.2 times more Fiber and 10 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
- While 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 2.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
- Both Oil Roasted Sunflower Seeds and Cooked Sweet Potato, Baked In Skin, Flesh with Salt offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6