Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 14 ounces Boiled Sweet Potato no SkinVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Boiled Sweet Potato no Skin
7%
2%
91%
Sunflower Seeds
13%
74%
13%
14 oz ▼

Macro Nutrients

10.4%302kcal
Energy
80%2318kcal
302 kcalvs2318 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.57%0.56g
Fat
211%204g
0.56 gvs204 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.38%0.12g
Saturated Fat
55.3%17.7g
0.12 gvs17.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
0%0g
Omega 3
15%0.24g
0 gvs0.24 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3
1.42%0.24g
Omega 6
538%91g
0.24 gvs91 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol
54%70.3g
Carbohydrate
61%79.4g
70.3 gvs79.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
31.4%22.8g
Sugars
14.3%10.4g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22.8 gvs10.4 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
2.35%1.7g
Fructose
NA
≤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]
1.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose
%2.14g
Glucose
NA
2.14 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose
%5.68g
Sucrose
%9.92g
5.68 gvs9.92 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
26%9.92g
Fiber
90%34g
9.92 gvs34 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
9.7%5.44g
Protein
147%82.5g
5.44 gvs82.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

347%3124μg
Vitamin A
1.32%12μg
RAE, retinol activity equivalents
3124 μgvs12 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
18.5%0.22mg
Vitamin B1
490%5.87mg
Thiamine
0.22 mgvs5.87 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
14.3%0.19mg
Vitamin B2
108%1.4mg
Riboflavin
0.19 mgvs1.4 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
13.3%2.14mg
Vitamin B3
207%33mg
Niacin, nicotinic acid, niacinamide
2.14 mgvs33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
46%2.3mg
Vitamin B5
89.7%4.5mg
Pantothenic acid
2.3 mgvs4.5 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
50.4%0.65mg
Vitamin B6
411%5.34mg
Pyridoxine
0.65 mgvs5.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
18.3%5.48μg
Vitamin B7
NA
Biotin
5.48 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7
5.95%24μg
Vitamin B9
225%901μg
Folates and Folic Acid
24 μgvs901 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
56.4%51mg
Vitamin C
6.17%5.56mg
Ascorbic acid
51 mgvs5.56 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
25%3.73mg
Vitamin E
931%140mg
Tocopherols and Tocotrienols
3.73 mgvs140 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E
6.95%8.33μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
8.33 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

10.7%107mg
Calcium
31%310mg
107 mgvs310 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
41.5%0.37mg
Copper
794%7.14mg
0.37 mgvs7.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
35.7%2.86mg
Iron
260%21mg
2.86 mgvs21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
17%71.4mg
Magnesium
307%1290mg
71.4 mgvs1290 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
46%1.06mg
Manganese
336%7.74mg
1.06 mgvs7.74 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
18%127mg
Phosphorus
374%2619mg
127 mgvs2619 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
27%913mg
Potassium
75.3%2560mg
913 mgvs2560 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
1.44%0.79μg
Selenium
382%210μg
0.79 μgvs210 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
7.14%107mg
Sodium
2.4%35.7mg
107 mgvs35.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
7.2%0.79mg
Zinc
180%20mg
0.79 mgvs20 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
8.6%318g
Water
0.51%18.8g
318 gvs18.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 14 ounces of Boiled Sweet Potato no Skin vs Sunflower Seeds:
Comparing minerals per 14 ounces for Boiled Sweet Potato no Skin vs Sunflower Seeds:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: