Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	201% 5820kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	6.65% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	75.6% 54.8g	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	50% 19g	38g per day for Men 19-50 years
Protein	345% 193g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	163% 1470μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	62.7% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	123% 1.6mg	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	593% 2370μg	123% 490μg	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	16.7% 15mg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	905% 1086μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	70% 700mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	36.7% 0.33mg	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	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	100% 2.3mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Steamed Sweet Potato Leaves per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Steamed Sweet Potato Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Steamed Sweet Potato Leaves:

• 1 kilogram of Roasted Sunflower Seeds has 7 times more Vitamin B3, 35.2 times more Vitamin B5, 5 times more Vitamin B6, 4.8 times more Vitamin B9 and 27.2 times more Vitamin E than Steamed Sweet Potato Leaves.
• While 1 kg of Steamed Sweet Potato Leaves contains more Vitamin A and 40.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Steamed Sweet Potato Leaves provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Steamed Sweet Potato Leaves:

• 1 kilogram of Roasted Sunflower Seeds has 2.1 times more Calcium, 55.5 times more Copper, 6 times more Iron, 2.7 times more Magnesium, 9.2 times more Manganese, 28.9 times more Phosphorus, 2.7 times more Potassium, 88.1 times more Selenium and 20.3 times more Zinc than Steamed Sweet Potato Leaves.
• While 1 kg of Steamed Sweet Potato Leaves contains 74.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Steamed Sweet Potato Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 16.6 times more Energy, 146.5 times more Fat, 80.3 times more Saturated Fat, 3.3 times more Omega 3, 290.1 times more Omega 6, 3.3 times more Carbohydrate, 5.8 times more Fiber and 8.9 times more Protein than Steamed Sweet Potato Leaves.
• While 1 kg of Steamed Sweet Potato Leaves contains 2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Steamed Sweet Potato Leaves provide inadequate amounts of Energy, Omega 3 and Omega 6