Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Drained Solids VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	37.2% 1080kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	158% 206g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	79% 30g	303% 115g	38g per day for Men 19-50 years
Protein	23% 13g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	509% 4580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80.4% 4mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	619% 8.05mg	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	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	120% 108mg	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	76.7% 11.5mg	NA	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	186% 1.67mg	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	119% 9.5mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	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	35.7% 250mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	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	482% 53mg	11mg per day for Men 19-50 years
Water	19.6% 725g	0.27% 10g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have more Vitamin A and 7.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 13 times more Vitamin B1, 7.5 times more Vitamin B2, 12.3 times more Vitamin B3, 17.6 times more Vitamin B5, 13 times more Vitamin B6 and 29.8 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Sweet Potato, Syrup Pack, Drained Solids have 13 times more Sodium and 72.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 3.4 times more Calcium, 11 times more Copper, 7.2 times more Iron, 10.8 times more Magnesium, 3.4 times more Manganese, 46.3 times more Phosphorus, 2.5 times more Potassium and 33.1 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.

Comparison of macro-nutrients per 1 kilogram:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 1.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.7 times more Energy, 177.5 times more Fat, 86.3 times more Saturated Fat, 3.6 times more Omega 3, 314.2 times more Omega 6, 3.8 times more Fiber and 13.4 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.