Comparing Nutrients in 1 kilogram Sweet Potato VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Sweet Potato	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	29.7% 860kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	179% 233g	130g per day for Men 19-50 years
Sugars	57.7% 41.8g	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	9.66% 7g	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	% 9.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 25g	% 105g	g per day for Men 19-50 years
Fiber	79% 30g	150% 57g	38g per day for Men 19-50 years
Protein	28% 15.7g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	788% 7090μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.57mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	58.3% 17.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.5% 110μg	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	26.7% 24mg	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	17.3% 2.6mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	30% 300mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	76.3% 6.1mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	67% 470mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	99% 3370mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	36.7% 550mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	445% 49mg	11mg per day for Men 19-50 years
Water	21% 773g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweet Potato 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 Sweet Potato vs Sunflower Seed Butter:

• 1 kilogram of Sweet Potato has 1.5 times more Vitamin B1 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.7 times more Vitamin B2, 12.1 times more Vitamin B3, 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 21.5 times more Vitamin B9 and 88 times more Vitamin E than Raw Sweet Potato.
• Both Sweet Potato and Sunflower Seed Butter provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Sweet Potato have insufficient amounts of Vitamin E
• Both Raw Sweet Potato 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 Sweet Potato vs Sunflower Seed Butter:

• 1 kilogram of Sweet Potato has 18.3 times more Sodium and 124.6 times more Water than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.1 times more Calcium, 10.6 times more Copper, 6.8 times more Iron, 12.4 times more Magnesium, 8 times more Manganese, 14.2 times more Phosphorus, 1.7 times more Potassium, 174 times more Selenium and 16.3 times more Zinc than Raw Sweet Potato.
• 1 kilogram of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Sunflower Seed Butter no Salt contains 7.2 times more Energy, 1104 times more Fat, 259.9 times more Saturated Fat, 50 times more Omega 3, 748.9 times more Omega 6, 2.5 times more Sugars, 1.9 times more Fiber and 11 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Sunflower Seed Butter offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6