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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.3% 357kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	765% 130g	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	73.5% 96g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	15% 11g	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	116% 44g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Roasted 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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	245% 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	235% 941μg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 151mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	807% 7.26mg	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	189% 15mg	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	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	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	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has more Vitamin A and 14 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 4.7 times more Vitamin B3, 8 times more Vitamin B5, 2.8 times more Vitamin B6, 39.5 times more Vitamin B9 and 36.8 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin K per 14 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Sweet Potato vs Roasted Sunflower Seeds:

• Sweet Potato Baked in skin, flesh only has 12 times more Sodium and 63.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 11.4 times more Copper, 5.5 times more Iron, 4.8 times more Magnesium, 4.2 times more Manganese, 21.4 times more Phosphorus, 1.8 times more Potassium, 396.5 times more Selenium and 16.5 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 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.5 times more Energy, 332 times more Fat, 100.4 times more Saturated Fat, 11.5 times more Omega 3, 364.2 times more Omega 6, 3.4 times more Fiber and 9.6 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 14 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.