Comparing Nutrients in 1 kilogram Sunflower Seeds VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	201% 5840kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	161% 209g	130g per day for Men 19-50 years
Sugars	36% 26g	212% 154g	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	65.8% 25g	38g per day for Men 19-50 years
Protein	371% 208g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	419% 3770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.3% 4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	568% 2270μg	17.5% 70μg	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	15.6% 14mg	117% 105mg	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	2345% 352mg	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	78% 780mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	138% 1.24mg	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	656% 52.5mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	220% 5.07mg	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	943% 6600mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	21% 774g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Dried Sunflower Seed Kernels have 61.7 times more Vitamin B1, 7.7 times more Vitamin B2, 18.3 times more Vitamin B3, 3.4 times more Vitamin B5, 26.4 times more Vitamin B6, 32.4 times more Vitamin B9 and 37.4 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 125.7 times more Vitamin A, 7.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• Dried Sunflower Seed Kernels have 5.2 times more Calcium, 14.5 times more Copper, 6.6 times more Iron, 25 times more Magnesium, 3.8 times more Manganese, 24.4 times more Phosphorus, 3.5 times more Potassium, 75.7 times more Selenium and 26.3 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 3.2 times more Sodium and 16.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 6.6 times more Energy, 257.3 times more Fat, 108.7 times more Saturated Fat, 4.6 times more Omega 3, 324.6 times more Omega 6, 3.4 times more Fiber and 21.2 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 5.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Carbohydrate per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.