Comparing Nutrients in 14 ounces Steamed Sweet Potato Leaves VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Steamed Sweet Potato Leaves	21%	7%	72%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Steamed Sweet Potato Leaves	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.8% 139kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.5% 29.3g	61% 79.4g	130g per day for Men 19-50 years
Sugars	30% 21.7g	14.3% 10.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	20% 7.54g	90% 34g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Steamed Sweet Potato Leaves	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	65% 583μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	411% 5.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	225% 901μg	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	6.6% 5.95mg	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	25.4% 3.8mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	359% 431μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sweet Potato Leaves	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 131mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	794% 7.14mg	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	31.3% 2.5mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	336% 7.74mg	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	22.7% 159mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Steamed Sweet Potato Leaves vs Sunflower Seeds:

• Steamed Sweet Potato Leaves have 49 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.2 times more Vitamin B1, 1.3 times more Vitamin B2, 8.3 times more Vitamin B3, 5.7 times more Vitamin B5, 8.4 times more Vitamin B6, 4.6 times more Vitamin B9 and 36.6 times more Vitamin E than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 14 oz.
• Both Steamed Sweet Potato Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Steamed Sweet Potato Leaves vs Sunflower Seeds:

• Steamed Sweet Potato Leaves have 18.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Calcium, 54.5 times more Copper, 8.3 times more Iron, 6.8 times more Magnesium, 8.5 times more Manganese, 16.5 times more Phosphorus, 2.1 times more Potassium, 58.9 times more Selenium and 19.2 times more Zinc than Steamed Sweet Potato Leaves.

Comparison of macro-nutrients per 14 ounces:

• Steamed Sweet Potato Leaves have 2.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.7 times more Energy, 151.4 times more Fat, 68.5 times more Saturated Fat, 2.9 times more Omega 3, 204 times more Omega 6, 2.7 times more Carbohydrate, 4.5 times more Fiber and 9.5 times more Protein than Steamed Sweet Potato Leaves.
• Both Steamed Sweet Potato Leaves as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.