Nutrient Comparison: Canned Mashed Sweet Potato VS Toasted Sunflower Seeds per 14 oz
Compare the macro and micronutrient content in 14 oz of Canned Mashed Sweet Potato versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Canned Mashed Sweet Potato vs Toasted Sunflower Seeds:
- 14 ounces of Canned Mashed Sweet Potato have more Vitamin A and 3.7 times more Vitamin C than Toasted Sunflower Seeds.
- While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 12 times more Vitamin B1, 3.2 times more Vitamin B2, 4.4 times more Vitamin B3, 13.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 21.6 times more Vitamin B9 than Canned Mashed Sweet Potato.
- 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
- Both Canned Mashed Sweet Potato as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Canned Mashed Sweet Potato vs Toasted Sunflower Seeds:
- 14 ounces of Canned Mashed Sweet Potato have 25 times more Sodium than Toasted Sunflower Seeds.
- While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Calcium, 6.6 times more Copper, 5.1 times more Iron, 5.4 times more Magnesium, 2.1 times more Manganese, 22.3 times more Phosphorus, 2.3 times more Potassium and 25.2 times more Zinc than Canned Mashed Sweet Potato.
- 14 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Toasted Sunflower Seed Kernels no Salt contain 6.1 times more Energy, 284 times more Fat, 145.2 times more Saturated Fat, 6.1 times more Omega 3, 526.6 times more Omega 6, 6.8 times more Fiber and 8.7 times more Protein than Canned Mashed Sweet Potato.
- Both Canned Mashed Sweet Potato and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.
- 14 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6