Comparing Nutrients in 1 kilogram Baked Sweet Potato VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Energy	31% 900kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	154% 200g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	36% 26g	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	6.9% 5g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 23g	% 25g	g per day for Men 19-50 years
Fiber	87% 33g	226% 86g	38g per day for Men 19-50 years
Protein	36% 20g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	1035% 13.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	80% 24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	568% 2270μg	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	218% 196mg	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	47.3% 7.1mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Calcium	38% 380mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	2000% 18mg	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	86.3% 6.9mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	848% 19.5mg	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	77% 540mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	20.5% 758g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked Sweet Potato vs Sunflower Seeds:

• Sweet Potato Baked in skin, flesh only has 320.3 times more Vitamin A, 14 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.8 times more Vitamin B1, 3.3 times more Vitamin B2, 5.6 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, 37.8 times more Vitamin B9 and 49.5 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Sweet Potato Baked in skin, flesh only has 4 times more Sodium and 16 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 11.2 times more Copper, 7.6 times more Iron, 12 times more Magnesium, 3.9 times more Manganese, 12.2 times more Phosphorus, 1.4 times more Potassium, 265 times more Selenium and 15.6 times more Zinc than Sweet Potato Baked in skin, flesh only.

Comparison of macro-nutrients per 1 kilogram:

• Sweet Potato Baked in skin, flesh only has 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Energy, 343.1 times more Fat, 85.7 times more Saturated Fat, 10 times more Omega 3, 256.1 times more Omega 6, 2.6 times more Fiber and 10.3 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Sweet Potato Baked in skin, flesh only as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.