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

Macros Ratio

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

Macro Nutrients

	Canned Mashed Sweet Potato	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	35% 1010kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	158% 206g	130g per day for Men 19-50 years
Sugars	75% 54.5g	NA	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	44.7% 17g	303% 115g	38g per day for Men 19-50 years
Protein	35.4% 20g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	483% 4350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.35mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	65.7% 19.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	595% 2380μg	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	57.8% 52mg	15.6% 14mg	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	72.7% 11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	30% 300mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	309% 2.78mg	2038% 18.3mg	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	166% 13.3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	919% 21mg	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	74.3% 520mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	50% 750mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	482% 53mg	11mg per day for Men 19-50 years
Water	20% 739g	0.27% 10g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Mashed Sweet Potato has more Vitamin A and 3.7 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Mashed Sweet Potato as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Mashed Sweet Potato has 25 times more Sodium than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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.
• 1 kilogram of Canned Mashed Sweet Potato lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 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 Canned Mashed Sweet Potato and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6