Comparing Nutrients in 14 ounces Baked Sweet Potato VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Energy	12.3% 357kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82g	61% 79.4g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	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	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	% 9.92g	g per day for Men 19-50 years
Fiber	34.5% 13g	90% 34g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	424% 3814μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	411% 5.34mg	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	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	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	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 151mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	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	34.2% 2.74mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	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	30.6% 214mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	180% 20mg	11mg per day for Men 19-50 years
Water	8.13% 301g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 320.3 times more Vitamin A, 14 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.8 times more Vitamin B1, 3.3 times more Vitamin B2, 5.6 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, 37.8 times more Vitamin B9 and 49.5 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only 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 Baked Sweet Potato vs Sunflower Seeds:

• Sweet Potato Baked in skin, flesh only has 4 times more Sodium and 16 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 11.2 times more Copper, 7.6 times more Iron, 12 times more Magnesium, 3.9 times more Manganese, 12.2 times more Phosphorus, 1.4 times more Potassium, 265 times more Selenium and 15.6 times more Zinc than Sweet Potato Baked in skin, flesh only.

Comparison of macro-nutrients per 14 ounces:

• Sweet Potato Baked in skin, flesh only has 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Energy, 343.1 times more Fat, 85.7 times more Saturated Fat, 10 times more Omega 3, 256.1 times more Omega 6, 2.6 times more Fiber and 10.3 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.