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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	213% 6190kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	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	158% 206g	178% 232g	130g per day for Men 19-50 years
Sugars	NA	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	303% 115g	44.7% 17g	38g per day for Men 19-50 years
Protein	307% 172g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	271% 3.25mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	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	595% 2380μg	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	NA	72.7% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	57% 570mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	2038% 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	851% 68mg	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	919% 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	1654% 11580mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	NA	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	482% 53mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.27% 10g	20% 739g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Canned Mashed Sweet Potato per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 12 times more Vitamin B1, 3.2 times more Vitamin B2, 4.4 times more Vitamin B3, 13.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 21.6 times more Vitamin B9 than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains more Vitamin A and 3.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Toasted Sunflower Seeds has 1.9 times more Calcium, 6.6 times more Copper, 5.1 times more Iron, 5.4 times more Magnesium, 2.1 times more Manganese, 22.3 times more Phosphorus, 2.3 times more Potassium and 25.2 times more Zinc than Canned Mashed Sweet Potato.
• While 1 kg of Canned Mashed Sweet Potato contains 25 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Canned Mashed Sweet Potato lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 6.1 times more Energy, 284 times more Fat, 145.2 times more Saturated Fat, 6.1 times more Omega 3, 526.6 times more Omega 6, 6.8 times more Fiber and 8.7 times more Protein than Canned Mashed Sweet Potato.
• Both Toasted Sunflower Seeds and Canned Mashed Sweet Potato offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6