Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Drained Solids VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	37.2% 1080kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	179% 233g	130g per day for Men 19-50 years
Sugars	79% 57.4g	145% 105g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	79% 30g	150% 57g	38g per day for Men 19-50 years
Protein	23% 13g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	509% 4580μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.4% 4mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	17.3% 5.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	593% 2370μg	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	120% 108mg	30% 27mg	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	76.7% 11.5mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	17% 170mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	1774% 16mg	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	119% 9.5mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	901% 20.7mg	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	35.7% 250mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	26% 390mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	445% 49mg	11mg per day for Men 19-50 years
Water	19.6% 725g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Drained Solids VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Sweet Potato, Syrup Pack, Drained Solids versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids vs Sunflower Seed Butter:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 4 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.1 times more Vitamin B1, 4.3 times more Vitamin B2, 19.8 times more Vitamin B3, 2.9 times more Vitamin B5, 8.9 times more Vitamin B6, 29.6 times more Vitamin B9 and 19.9 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Syrup Pack, Drained Solids vs Sunflower Seed Butter:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids has 13 times more Sodium than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3.8 times more Calcium, 9.6 times more Copper, 4.3 times more Iron, 25.9 times more Magnesium, 3.4 times more Manganese, 26.6 times more Phosphorus, 3 times more Potassium, 130.5 times more Selenium and 30.6 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 5.7 times more Energy, 172.5 times more Fat, 67.8 times more Saturated Fat, 2.3 times more Omega 3, 81.8 times more Omega 6, 1.8 times more Sugars, 1.9 times more Fiber and 13.5 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Sunflower Seed Butter offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6