Comparing Nutrients in 14 ounces Sweet Potato VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.8% 341kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	73.5% 96g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	3.83% 2.78g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 10g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	116% 44g	38g per day for Men 19-50 years
Protein	11% 6.23g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	313% 2814μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23% 6.95μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	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	10.6% 9.53mg	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	6.88% 1.03mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 119mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	30.3% 2.42mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	26.6% 187mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.3% 307g	0.13% 4.76g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has more Vitamin A and 1.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B1, 4 times more Vitamin B2, 12.6 times more Vitamin B3, 8.8 times more Vitamin B5, 3.8 times more Vitamin B6, 21.5 times more Vitamin B9, 100.4 times more Vitamin E and 1.5 times more Vitamin K than Raw Sweet Potato.
• Both Raw Sweet Potato 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 Sweet Potato vs Roasted Sunflower Seeds:

• Raw Sweet Potato has 18.3 times more Sodium and 64.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Calcium, 12.1 times more Copper, 6.2 times more Iron, 5.2 times more Magnesium, 8.2 times more Manganese, 24.6 times more Phosphorus, 2.5 times more Potassium, 132.2 times more Selenium and 17.6 times more Zinc than Raw Sweet Potato.

Comparison of macro-nutrients per 14 ounces:

• Raw Sweet Potato has 1.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.8 times more Energy, 996 times more Fat, 289.9 times more Saturated Fat, 69 times more Omega 3, 2521.7 times more Omega 6, 3.7 times more Fiber and 12.3 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 14 oz.
• Both Raw Sweet Potato as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.