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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Baked Sweet Potato	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.3% 357kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	799% 136g	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	70% 91g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 9.05g	% 9.4g	g per day for Men 19-50 years
Fiber	34.5% 13g	111% 42g	38g per day for Men 19-50 years
Protein	14.2% 7.98g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 151mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	85.8% 1.97mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	55.4% 1885mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	8.13% 301g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has more Vitamin A and 17.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 7.9 times more Vitamin B5, 2.8 times more Vitamin B6, 39 times more Vitamin B9, 51.2 times more Vitamin E and 1.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Sweet Potato Baked in skin, flesh only has 12 times more Sodium and 49.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Calcium, 11.2 times more Copper, 6.2 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese, 21.1 times more Phosphorus, 391 times more Selenium and 16.3 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sweet Potato Baked in skin, flesh only has 2.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.6 times more Energy, 342 times more Fat, 135.9 times more Saturated Fat, 13.5 times more Omega 3, 380.1 times more Omega 6, 3.2 times more Fiber and 10 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.