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

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Baked Frozen Sweet Potato	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.7% 397kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	70% 91g	130g per day for Men 19-50 years
Sugars	50.2% 36.4g	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	NA	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	19% 7.14g	111% 42g	38g per day for Men 19-50 years
Protein	12% 6.8g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	460% 4140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.6% 6.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	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	40% 36mg	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	20.4% 3.06mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	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	26.8% 2.14mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	25% 175mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	44% 1496mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	7.9% 293g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Baked Frozen Sweet Potato no Salt has more Vitamin A and 8.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B1, 5 times more Vitamin B2, 7.4 times more Vitamin B3, 12.4 times more Vitamin B5, 4.3 times more Vitamin B6, 10.6 times more Vitamin B9 and 47.2 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 14 oz.
• Both Baked Frozen Sweet Potato no Salt 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 Frozen Sweet Potato vs Oil Roasted Sunflower Seeds:

• Baked Frozen Sweet Potato no Salt has 47.9 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Calcium, 9.9 times more Copper, 7.9 times more Iron, 6 times more Magnesium, 3.1 times more Manganese, 25.9 times more Phosphorus, 1.3 times more Potassium, 130.3 times more Selenium and 17.4 times more Zinc than Baked Frozen Sweet Potato no Salt.

Comparison of macro-nutrients per 14 ounces:

• Baked Frozen Sweet Potato no Salt has 2.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.9 times more Energy, 427.5 times more Fat, 282.7 times more Saturated Fat, 11.6 times more Omega 3, 814.5 times more Omega 6, 5.9 times more Fiber and 11.7 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
• Both Baked Frozen Sweet Potato no Salt as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.