Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Toasted Sunflower Seeds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	213% 6190kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	180% 234g	130g per day for Men 19-50 years
Sugars	NA	126% 92g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	307% 172g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	1159% 10430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	34.7% 5.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	52% 15.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	595% 2380μg	55% 220μg	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	101% 91mg	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	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	57% 570mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	203% 1.83mg	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	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	289% 6.65mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	111% 3770mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	20% 737g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Baked Frozen Sweet Potato per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Sunflower Seeds versus 1 kg of Baked Frozen 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 Baked Frozen Sweet Potato:

• 1 kilogram of Toasted Sunflower Seeds has 4.9 times more Vitamin B1, 5.1 times more Vitamin B2, 7.6 times more Vitamin B3, 12.6 times more Vitamin B5, 4.3 times more Vitamin B6 and 10.8 times more Vitamin B9 than Baked Frozen Sweet Potato.
• While 1 kg of Baked Frozen Sweet Potato no Salt contains more Vitamin A and 6.5 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 Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Baked Frozen Sweet Potato:

• 1 kilogram of Toasted Sunflower Seeds has 1.6 times more Calcium, 10 times more Copper, 12.6 times more Iron, 6.1 times more Magnesium, 3.2 times more Manganese, 26.3 times more Phosphorus, 1.3 times more Potassium and 17.7 times more Zinc than Baked Frozen Sweet Potato.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 6.2 times more Energy, 473.3 times more Fat, 238.1 times more Saturated Fat, 11.3 times more Omega 3, 890.2 times more Omega 6, 6.4 times more Fiber and 10.1 times more Protein than Baked Frozen Sweet Potato.
• Both Toasted Sunflower Seeds and Baked Frozen Sweet Potato offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6