Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	30.7% 890kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	276% 358g	130g per day for Men 19-50 years
Sugars	212% 154g	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	65.8% 25g	137% 52g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	858% 481g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	419% 3770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	2656% 32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	457% 73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	1320% 66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	579% 7.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.3% 4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	555% 2220μg	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	117% 105mg	14.4% 13mg	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	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	15% 150mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	1903% 17mg	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	100% 8mg	828% 66.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	220% 5.07mg	859% 19.8mg	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	38.6% 270mg	984% 6890mg	700mg per day for Men 19-50 years
Potassium	54.4% 1850mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1058% 582μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	450% 49.5mg	11mg per day for Men 19-50 years
Water	21% 774g	2% 74.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Syrup Pack, Solids And Liquids VS Sunflower Seed Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Sunflower Seed Flour:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 188.5 times more Vitamin A and 8.1 times more Vitamin C than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 132.8 times more Vitamin B1, 5.8 times more Vitamin B2, 16 times more Vitamin B3, 20 times more Vitamin B5, 14.8 times more Vitamin B6 and 31.7 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Sunflower Seed Flour:

• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids has 2.8 times more Potassium and 10.4 times more Water than Sunflower Seed Flour.
• While 1 kg of Partially Defatted Sunflower Seed Flour contains 7.6 times more Calcium, 13.8 times more Copper, 8.3 times more Iron, 26.6 times more Magnesium, 3.9 times more Manganese, 25.5 times more Phosphorus, 83.1 times more Selenium and 26.1 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Partially Defatted Sunflower Seed Flour contains 3.7 times more Energy, 12.2 times more Omega 6, 1.7 times more Carbohydrate, 2.1 times more Fiber and 49 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 6 and Protein
• Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one kilogram.