Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	93% 2685kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	62% 80.4g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	0% 0g	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	% 3.36g	% 2.45g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 6.5g	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	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	397% 3570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	52.7% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	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	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	39.5% 395mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	243% 19.4mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	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	738% 5166mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	30.7% 1043mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.82% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 1 pound of Oil Roasted Sunflower Seeds has 5.7 times more Vitamin B1, 6 times more Vitamin B2, 7.7 times more Vitamin B3, 11.9 times more Vitamin B5, 4.8 times more Vitamin B6, 39 times more Vitamin B9, 38.6 times more Vitamin E and 1.5 times more Vitamin K than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 1 lb of Cooked Sweet Potato, Boiled, Without Skin with Salt contains more Vitamin A and 11.6 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 Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 1 pound of Oil Roasted Sunflower Seeds has 3.2 times more Calcium, 19.2 times more Copper, 5.9 times more Iron, 7.1 times more Magnesium, 7.8 times more Manganese, 35.6 times more Phosphorus, 2.1 times more Potassium, 391 times more Selenium and 26.1 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 1 lb of Cooked Sweet Potato, Boiled, Without Skin with Salt contains 87.7 times more Sodium and 52 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 7.8 times more Energy, 366.4 times more Fat, 176.7 times more Saturated Fat, more Omega 3, 427.6 times more Omega 6, 1.3 times more Carbohydrate, 4.2 times more Fiber and 14.6 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 1 lb of Cooked Sweet Potato, Boiled, Without Skin with Salt contains 1.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6