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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Sweet Potato no Skin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.2% 760kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	158% 206g	130g per day for Men 19-50 years
Sugars	79% 57.4g	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	5.93% 4.3g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 14.3g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	303% 115g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Toasted 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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.38mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	619% 8.05mg	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	595% 2380μg	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	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	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

	Boiled Sweet Potato no Skin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	27% 270mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	2038% 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	90% 7.2mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	919% 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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	18% 270mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	482% 53mg	11mg per day for Men 19-50 years
Water	21.7% 801g	0.27% 10g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has more Vitamin A and 9.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.8 times more Vitamin B1, 6.1 times more Vitamin B2, 7.8 times more Vitamin B3, 12.2 times more Vitamin B5, 4.9 times more Vitamin B6 and 39.7 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Sweet Potato without Skin has 9 times more Sodium and 80.1 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 19.5 times more Copper, 9.5 times more Iron, 7.2 times more Magnesium, 7.9 times more Manganese, 36.2 times more Phosphorus, 2.1 times more Potassium and 26.5 times more Zinc than Boiled Sweet Potato without Skin.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 8.1 times more Energy, 405.7 times more Fat, 192 times more Saturated Fat, more Omega 3, 613 times more Omega 6, 4.6 times more Fiber and 12.6 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
• Both Boiled Sweet Potato without Skin as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.