Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Energy	93% 2685kcal	13.5% 390kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	70.2% 91g	130g per day for Men 19-50 years
Sugars	19.5% 14g	26% 19g	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	4.38% 3.18g	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	% 4.35g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 11.4g	g per day for Men 19-50 years
Fiber	127% 48g	36% 13.6g	38g per day for Men 19-50 years
Protein	162% 91g	12.7% 7.12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	357% 3216μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.5% 7.94μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	265% 1061μg	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	5.54% 5mg	12% 11mg	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	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	6.8% 8.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Calcium	39.5% 395mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	76% 0.68mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	51% 1.17mg	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	30.5% 213mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	45% 1529mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.47% 351g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Sweet Potato per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Sweet Potato:

• 1 pound of Oil Roasted Sunflower Seeds has 4.1 times more Vitamin B1, 4.6 times more Vitamin B2, 7.4 times more Vitamin B3, 8.7 times more Vitamin B5, 3.8 times more Vitamin B6, 21.3 times more Vitamin B9, 139.7 times more Vitamin E and 1.7 times more Vitamin K than Sweet Potato.
• While 1 lb of Raw Sweet Potato contains more Vitamin A and 2.2 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 Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Sweet Potato:

• 1 pound of Oil Roasted Sunflower Seeds has 2.9 times more Calcium, 11.9 times more Copper, 7 times more Iron, 5.1 times more Magnesium, 8.1 times more Manganese, 24.2 times more Phosphorus, 1.4 times more Potassium, 130.3 times more Selenium and 17.4 times more Zinc than Sweet Potato.
• While 1 lb of Raw Sweet Potato contains 18.3 times more Sodium and 50.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 6.9 times more Energy, 1026 times more Fat, 392.7 times more Saturated Fat, 81 times more Omega 3, 2631.4 times more Omega 6, 3.5 times more Fiber and 12.8 times more Protein than Sweet Potato.
• While 1 lb of Raw Sweet Potato contains 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sweet Potato offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6