Comparing Nutrients in 1 pound Sunflower Seeds VS Baked Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Sunflower Seeds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	91% 2649kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	1.12% 0.19g	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	81.6% 106g	130g per day for Men 19-50 years
Sugars	16.4% 12g	57.4% 41.6g	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	% 11.3g	NA	g per day for Men 19-50 years
Fiber	103% 39g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	168% 94g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	526% 4731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	257% 1030μg	25% 100μg	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	46% 41.3mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	35.4% 354mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	92% 0.83mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	131% 3mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	9.04% 334g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sunflower Seeds vs Baked Frozen Sweet Potato:

• Dried Sunflower Seed Kernels have 22.4 times more Vitamin B1, 6.3 times more Vitamin B2, 15 times more Vitamin B3, 2 times more Vitamin B5, 7.2 times more Vitamin B6, 10.3 times more Vitamin B9 and 45.7 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 347.7 times more Vitamin A, 6.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Baked Frozen Sweet Potato:

• Dried Sunflower Seed Kernels have 2.2 times more Calcium, 9.8 times more Copper, 9.7 times more Iron, 15.5 times more Magnesium, 2.9 times more Manganese, 15 times more Phosphorus, 1.7 times more Potassium, 88.3 times more Selenium and 16.7 times more Zinc than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 15.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 5.8 times more Energy, 428.8 times more Fat, 178.2 times more Saturated Fat, 8.6 times more Omega 3, 548.8 times more Omega 6, 4.8 times more Fiber and 12.2 times more Protein than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 3.5 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Baked Frozen Sweet Potato no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Dried Sunflower Seed Kernels as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.