Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	93% 2685kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	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	80% 104g	73% 95g	130g per day for Men 19-50 years
Sugars	19.5% 14g	96% 70g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	30% 11.3g	38g per day for Men 19-50 years
Protein	162% 91g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.05% 1.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	265% 1061μg	7.94% 31.8μg	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	5.54% 5mg	53% 47.6mg	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	1099% 165mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	39.5% 395mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	62.5% 0.56mg	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	243% 19.4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	100% 2.3mg	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	738% 5166mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.5% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Canned Sweet Potato, Syrup Pack, Solids And Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 pound of Oil Roasted Sunflower Seeds has 13.3 times more Vitamin B1, 6.1 times more Vitamin B2, 9.1 times more Vitamin B3, 21 times more Vitamin B5, 15.5 times more Vitamin B6, 33.4 times more Vitamin B9, 38.6 times more Vitamin E and 1.5 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains more Vitamin A and 9.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9 and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 pound of Oil Roasted Sunflower Seeds has 5.8 times more Calcium, 14.5 times more Copper, 5.4 times more Iron, 9.8 times more Magnesium, 4.1 times more Manganese, 42.2 times more Phosphorus, 2.6 times more Potassium, 111.7 times more Selenium and 27.4 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 50.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 6.7 times more Energy, 256.5 times more Fat, 172.4 times more Saturated Fat, 6.2 times more Omega 3, 481.8 times more Omega 6, 4.2 times more Fiber and 20.5 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 1 lb of Canned Sweet Potato, Syrup Pack, Solids And Liquids contains 5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Sweet Potato, Syrup Pack, Solids And Liquids offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3, Omega 6 and Protein