Comparing Nutrients in 1 kilogram Boiled Sweet Potato no Skin VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Boiled Sweet Potato no Skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.2% 760kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	176% 229g	130g per day for Men 19-50 years
Sugars	79% 57.4g	43% 31g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 14.3g	% 23.7g	g per day for Men 19-50 years
Fiber	65.8% 25g	279% 106g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	874% 7870μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	2004% 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	90% 7.2mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	904% 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	45.7% 320mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	474% 52mg	11mg per day for Men 19-50 years
Water	21.7% 801g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Sweet Potato no Skin vs Oil Roasted Sunflower Seeds:

• Boiled Sweet Potato without Skin has more Vitamin A and 11.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.7 times more Vitamin B1, 6 times more Vitamin B2, 7.7 times more Vitamin B3, 11.9 times more Vitamin B5, 4.8 times more Vitamin B6, 39 times more Vitamin B9, 38.6 times more Vitamin E and 1.5 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Sweet Potato no Skin vs Oil Roasted Sunflower Seeds:

• Boiled Sweet Potato without Skin has 9 times more Sodium and 52 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.2 times more Calcium, 19.2 times more Copper, 5.9 times more Iron, 7.1 times more Magnesium, 7.8 times more Manganese, 35.6 times more Phosphorus, 2.1 times more Potassium, 391 times more Selenium and 26.1 times more Zinc than Boiled Sweet Potato without Skin.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Sweet Potato without Skin has 1.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.8 times more Energy, 366.4 times more Fat, 228 times more Saturated Fat, more Omega 3, 560.8 times more Omega 6, 1.3 times more Carbohydrate, 4.2 times more Fiber and 14.6 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.