Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	213% 6190kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	136% 177g	130g per day for Men 19-50 years
Sugars	NA	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	g per day for Men 19-50 years
Sucrose	NA	% 14.3g	g per day for Men 19-50 years
Fiber	303% 115g	65.8% 25g	38g per day for Men 19-50 years
Protein	307% 172g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	874% 7870μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	46% 14μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	595% 2380μg	15% 60μg	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	142% 128mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	57% 570mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	104% 0.94mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	116% 2.66mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	175% 2630mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	21.7% 801g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 1 kilogram of Toasted Sunflower Seeds has 5.8 times more Vitamin B1, 6.1 times more Vitamin B2, 7.8 times more Vitamin B3, 12.2 times more Vitamin B5, 4.9 times more Vitamin B6 and 39.7 times more Vitamin B9 than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt contains more Vitamin A and 9.1 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
• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 1 kilogram of Toasted Sunflower Seeds has 2.1 times more Calcium, 19.5 times more Copper, 9.5 times more Iron, 7.2 times more Magnesium, 7.9 times more Manganese, 36.2 times more Phosphorus, 2.1 times more Potassium and 26.5 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 1 kg of Cooked Sweet Potato, Boiled, Without Skin with Salt contains 87.7 times more Sodium and 80.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 8.1 times more Energy, 405.7 times more Fat, 148.8 times more Saturated Fat, more Omega 3, 467.4 times more Omega 6, 4.6 times more Fiber and 12.6 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Toasted Sunflower Seeds and Cooked Sweet Potato, Boiled, Without Skin with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6