Comparing Nutrients in 1 pound Sunflower Seed Flour VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Sunflower Seed Flour	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	51% 1479kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	81% 105g	130g per day for Men 19-50 years
Sugars	NA	34% 24.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	62% 23.6g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	389% 218g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	219% 1973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.8% 8.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	252% 1007μg	12.5% 50μg	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	6.55% 5.9mg	26.2% 23.6mg	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	NA	33% 4.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	51.7% 517mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	140% 1.26mg	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	375% 30mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	195% 4.5mg	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	446% 3125mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.92% 34g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Canned Mashed Sweet Potato per 1 lb

Compare the macro and micronutrient content in 1 lb of Sunflower Seed Flour versus 1 lb of Canned Mashed Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sunflower Seed Flour vs Canned Mashed Sweet Potato:

• 1 pound of Sunflower Seed Flour has 118 times more Vitamin B1, 3 times more Vitamin B2, 7.7 times more Vitamin B3, 12.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 20.2 times more Vitamin B9 than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 217.5 times more Vitamin A and 4 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sunflower Seed Flour vs Canned Mashed Sweet Potato:

• 1 pound of Sunflower Seed Flour has 3.8 times more Calcium, 6.2 times more Copper, 5 times more Iron, 14.4 times more Magnesium, 2 times more Manganese, 13.3 times more Phosphorus, 72.8 times more Selenium and 23.6 times more Zinc than Canned Mashed Sweet Potato.
• While 1 lb of Canned Mashed Sweet Potato contains 3.1 times more Potassium and 25 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium
• 1 pound of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sunflower Seed Flour has 3.2 times more Energy, 12.2 times more Omega 6, 1.5 times more Carbohydrate, 3.1 times more Fiber and 24.3 times more Protein than Canned Mashed Sweet Potato.
• 1 pound of Canned Mashed Sweet Potato provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 in one pound.