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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Sunflower Seeds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	91% 2649kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	62% 80.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	36% 26g	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	2.7% 1.95g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 6.5g	g per day for Men 19-50 years
Fiber	103% 39g	30% 11.3g	38g per day for Men 19-50 years
Protein	168% 94g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	397% 3570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	52.7% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	21% 6.26μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	257% 1030μg	6.8% 27.2μg	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	7.06% 6.35mg	64.5% 58mg	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	1064% 160mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	35.4% 354mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	47.4% 0.43mg	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	298% 24mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	52.5% 1.2mg	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	428% 2994mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	9.82% 363g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 26.4 times more Vitamin B1, 7.6 times more Vitamin B2, 15.5 times more Vitamin B3, 1.9 times more Vitamin B5, 8.2 times more Vitamin B6, 37.8 times more Vitamin B9 and 37.4 times more Vitamin E than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 262.3 times more Vitamin A, 9.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 19.1 times more Copper, 7.3 times more Iron, 18.1 times more Magnesium, 7.3 times more Manganese, 20.6 times more Phosphorus, 2.8 times more Potassium, 265 times more Selenium and 25 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 3 times more Sodium and 16.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 7.7 times more Energy, 367.6 times more Fat, 143.7 times more Saturated Fat, more Omega 3, 377.9 times more Omega 6, 3.4 times more Fiber and 15.2 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Sweet Potato without Skin have similar amounts of Carbohydrate per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Boiled Sweet Potato without Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.