Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Energy	81% 2350kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	61.4% 80g	130g per day for Men 19-50 years
Sugars	17% 12.3g	23% 16.6g	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	3.83% 2.78g	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	% 3.8g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 10g	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	11% 6.23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	313% 2814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23% 6.95μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	232% 929μg	11% 43.7μg	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	10.6% 9.53mg	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	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Calcium	34.5% 345mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	66.6% 0.6mg	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	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	44.5% 1.02mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	8.3% 307g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Sweet Potato per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of 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 Sweet Potato:

• 14 ounces of Oil Roasted Sunflower Seeds have 4.1 times more Vitamin B1, 4.6 times more Vitamin B2, 7.4 times more Vitamin B3, 8.7 times more Vitamin B5, 3.8 times more Vitamin B6, 21.3 times more Vitamin B9, 139.7 times more Vitamin E and 1.7 times more Vitamin K than Sweet Potato.
• While 14 oz of Raw Sweet Potato contain more Vitamin A and 2.2 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 Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw 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 Sweet Potato:

• 14 ounces of Oil Roasted Sunflower Seeds have 2.9 times more Calcium, 11.9 times more Copper, 7 times more Iron, 5.1 times more Magnesium, 8.1 times more Manganese, 24.2 times more Phosphorus, 1.4 times more Potassium, 130.3 times more Selenium and 17.4 times more Zinc than Sweet Potato.
• While 14 oz of Raw Sweet Potato contain 18.3 times more Sodium and 50.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 6.9 times more Energy, 1026 times more Fat, 392.7 times more Saturated Fat, 81 times more Omega 3, 2631.4 times more Omega 6, 3.5 times more Fiber and 12.8 times more Protein than Sweet Potato.
• While 14 oz of Raw Sweet Potato contain 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sweet Potato offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6