Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	201% 5820kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	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	185% 241g	178% 232g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	75% 54.5g	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	NA	g per day for Men 19-50 years
Fiber	292% 111g	44.7% 17g	38g per day for Men 19-50 years
Protein	345% 193g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	65.7% 19.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	593% 2370μg	27.5% 110μg	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	57.8% 52mg	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	1740% 261mg	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	70% 700mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	309% 2.78mg	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	475% 38mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	430% 9.9mg	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	1650% 11550mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	20% 739g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Canned Mashed Sweet Potato:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Vitamin B1, 2.7 times more Vitamin B2, 7.4 times more Vitamin B3, 13.8 times more Vitamin B5, 3.4 times more Vitamin B6, 21.5 times more Vitamin B9 and 23.9 times more Vitamin E than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains more Vitamin A and 3.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Mashed Sweet Potato have similar amounts of Vitamin K per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Canned Mashed Sweet Potato:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Calcium, 6.6 times more Copper, 2.9 times more Iron, 5.4 times more Magnesium, 2.1 times more Manganese, 22.2 times more Phosphorus, 4 times more Potassium, 99.1 times more Selenium and 25.2 times more Zinc than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 25 times more Sodium and 61.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more Energy, 249 times more Fat, 127.3 times more Saturated Fat, 5.3 times more Omega 3, 461.7 times more Omega 6, 6.5 times more Fiber and 9.8 times more Protein than Canned Mashed Sweet Potato.
• While Canned Mashed Sweet Potato contains 2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Mashed Sweet Potato have similar amounts of Carbohydrate per 1 kg.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Mashed Sweet Potato have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.