Comparing Nutrients in 14 ounces Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.3% 357kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	63% 81.7g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	NA	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	2.74% 2g	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	% 2.26g	NA	g per day for Men 19-50 years
Sucrose	% 9.05g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	120% 45.6g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	424% 3814μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	31.8% 9.53μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	236% 945μg	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	86.4% 77.8mg	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	18.8% 2.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 151mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	809% 7.28mg	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	34.2% 2.74mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	365% 8.4mg	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	30.6% 214mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	65% 976mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.13% 301g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Toasted Sunflower Seeds:

• 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have more Vitamin A and 14 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 8 times more Vitamin B5, 2.8 times more Vitamin B6 and 39.7 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Toasted Sunflower Seeds:

• 14 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 82 times more Sodium and 75.8 times more Water than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 11.4 times more Copper, 9.9 times more Iron, 4.8 times more Magnesium, 4.3 times more Manganese, 21.4 times more Phosphorus and 16.6 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Toasted Sunflower Seeds contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 6.9 times more Energy, 378.7 times more Fat, 114.5 times more Saturated Fat, 13.2 times more Omega 3, 415.4 times more Omega 6, 3.5 times more Fiber and 8.6 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Toasted Sunflower Seeds 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