Comparing Nutrients in 1 kilogram Baked Sweet Potato VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	31% 900kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	163% 52g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	159% 207g	185% 241g	130g per day for Men 19-50 years
Sugars	89.4% 64.8g	37.7% 27.3g	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	NA	g per day for Men 19-50 years
Fiber	87% 33g	292% 111g	38g per day for Men 19-50 years
Protein	36% 20g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1068% 9610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	177% 8.84mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	618% 8.04mg	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	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	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	38% 380mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	2033% 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	86.3% 6.9mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	917% 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	77% 540mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	140% 4750mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	481% 53mg	11mg per day for Men 19-50 years
Water	20.5% 758g	0.32% 12g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has more Vitamin A and 14 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 4.7 times more Vitamin B3, 8 times more Vitamin B5, 2.8 times more Vitamin B6, 39.5 times more Vitamin B9 and 36.8 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin K per 1 kg.
• Both Sweet Potato Baked in skin, flesh only as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Sweet Potato Baked in skin, flesh only has 12 times more Sodium and 63.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 11.4 times more Copper, 5.5 times more Iron, 4.8 times more Magnesium, 4.2 times more Manganese, 21.4 times more Phosphorus, 1.8 times more Potassium, 396.5 times more Selenium and 16.5 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 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.5 times more Energy, 332 times more Fat, 100.4 times more Saturated Fat, 11.5 times more Omega 3, 364.2 times more Omega 6, 3.4 times more Fiber and 9.6 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
• Both Sweet Potato Baked in skin, flesh only as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.