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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	97% 2808kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	30% 11.3g	38g per day for Men 19-50 years
Protein	139% 78g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	123% 1.47mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	26% 259mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	NA	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	219% 24mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	9.5% 351g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Toasted 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 Toasted Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 pound of Toasted Sunflower Seeds has 13.5 times more Vitamin B1, 6.2 times more Vitamin B2, 9.2 times more Vitamin B3, 21.4 times more Vitamin B5, 15.8 times more Vitamin B6 and 34 times more Vitamin B9 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 7.5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Toasted 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
• Both Toasted Sunflower Seed Kernels no Salt 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 Toasted Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

• 1 pound of Toasted Sunflower Seeds has 3.8 times more Calcium, 14.8 times more Copper, 8.5 times more Iron, 9.9 times more Magnesium, 4.2 times more Manganese, 42.9 times more Phosphorus, 2.7 times more Potassium and 27.9 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 77.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 1 pound of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 7 times more Energy, 284 times more Fat, 145.2 times more Saturated Fat, 6.1 times more Omega 3, 526.6 times more Omega 6, 4.6 times more Fiber and 17.6 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Toasted 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