Comparing Nutrients in 1 kilogram Boiled Sweet Potato no Skin VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Sweet Potato no Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	26.2% 760kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	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	5.93% 4.3g	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	% 5.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 14.3g	% 105g	g per day for Men 19-50 years
Fiber	65.8% 25g	150% 57g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	874% 7870μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	46% 14μg	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	142% 128mg	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	62.7% 9.4mg	1526% 229mg	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

	Boiled Sweet Potato no Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	27% 270mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	90% 7.2mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	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	45.7% 320mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	445% 49mg	11mg per day for Men 19-50 years
Water	21.7% 801g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sweet Potato no Skin 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 Boiled Sweet Potato no Skin vs Sunflower Seed Butter:

• 1 kilogram of Boiled Sweet Potato no Skin has 4.7 times more Vitamin C than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 3.5 times more Vitamin B2, 12.5 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 39.5 times more Vitamin B9 and 24.4 times more Vitamin E than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Sunflower Seed Butter provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Sunflower Seed Butter:

• 1 kilogram of Boiled Sweet Potato no Skin has 129.2 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.4 times more Calcium, 17 times more Copper, 5.7 times more Iron, 17.3 times more Magnesium, 7.8 times more Manganese, 20.8 times more Phosphorus, 2.5 times more Potassium, 522 times more Selenium and 24.5 times more Zinc than Boiled Sweet Potato without Skin.
• 1 kilogram of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 8.1 times more Energy, 394.3 times more Fat, 150.9 times more Saturated Fat, more Omega 3, 159.6 times more Omega 6, 1.3 times more Carbohydrate, 1.8 times more Sugars, 2.3 times more Fiber and 12.6 times more Protein than Boiled Sweet Potato without Skin.
• 1 kilogram of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6