Comparing Nutrients in 14 ounces Canned Mashed Sweet Potato VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Mashed Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 401kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.8% 92g	61% 79.4g	130g per day for Men 19-50 years
Sugars	30% 21.6g	14.3% 10.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	90% 34g	38g per day for Men 19-50 years
Protein	14% 7.86g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	192% 1726μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.7% 3.8mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.7% 0.93mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	225% 901μg	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	23% 20.6mg	6.17% 5.56mg	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	29% 4.33mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	794% 7.14mg	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	66% 5.28mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	170% 3.92mg	336% 7.74mg	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	29.5% 206mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	180% 20mg	11mg per day for Men 19-50 years
Water	7.92% 293g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Canned Mashed Sweet Potato has 145 times more Vitamin A, 3.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 54.8 times more Vitamin B1, 3.9 times more Vitamin B2, 8.7 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6, 20.6 times more Vitamin B9 and 32.3 times more Vitamin E than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Mashed Sweet Potato has 8.3 times more Sodium and 15.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Calcium, 6.5 times more Copper, 3.9 times more Iron, 13.5 times more Magnesium, 2 times more Manganese, 12.7 times more Phosphorus, 3.1 times more Potassium, 66.3 times more Selenium and 23.8 times more Zinc than Canned Mashed Sweet Potato.

Comparison of macro-nutrients per 14 ounces:

• Canned Mashed Sweet Potato has 2.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.8 times more Energy, 257.3 times more Fat, 108.7 times more Saturated Fat, 4.6 times more Omega 3, 324.6 times more Omega 6, 5.1 times more Fiber and 10.5 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Canned Mashed Sweet Potato as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.