Comparing Nutrients in 14 ounces Boiled Sweet Potato no Skin VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Sweet Potato no Skin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.4% 302kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	31.4% 22.8g	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	2.35% 1.7g	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	% 2.14g	NA	g per day for Men 19-50 years
Sucrose	% 5.68g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	116% 44g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	347% 3124μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18.3% 5.48μg	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	56.4% 51mg	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	25% 3.73mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	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	35.7% 2.86mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	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	18% 127mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	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	7.14% 107mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.6% 318g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Sweet Potato no Skin vs Roasted Sunflower Seeds:

• Boiled Sweet Potato without Skin has more Vitamin A and 9.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B1, 5.2 times more Vitamin B2, 13.1 times more Vitamin B3, 12.1 times more Vitamin B5, 4.9 times more Vitamin B6, 39.5 times more Vitamin B9, 27.8 times more Vitamin E and 1.3 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Roasted Sunflower Seeds:

• Boiled Sweet Potato without Skin has 9 times more Sodium and 66.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 19.5 times more Copper, 5.3 times more Iron, 7.2 times more Magnesium, 7.9 times more Manganese, 36.1 times more Phosphorus, 3.7 times more Potassium, 396.5 times more Selenium and 26.5 times more Zinc than Boiled Sweet Potato without Skin.

Comparison of macro-nutrients per 14 ounces:

• Boiled Sweet Potato without Skin has 2.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.7 times more Energy, 355.7 times more Fat, 168.4 times more Saturated Fat, more Omega 3, 537.4 times more Omega 6, 1.4 times more Carbohydrate, 4.4 times more Fiber and 14.1 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.