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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Toasted Sunflower Seeds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	97% 2808kcal	15.6% 454kcal	2900kcal per day for Men 19-50 years
Fat	266% 258g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	84.4% 27g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	998% 170g	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	72% 93g	81.6% 106g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	137% 52g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	139% 78g	14% 7.76g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	526% 4731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	640% 32mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	270% 1080μg	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	NA	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	26% 259mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	924% 8.3mg	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	386% 31mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	417% 9.6mg	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	750% 5253mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	65.5% 2227mg	50.3% 1710mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.12% 4.54g	9.04% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Baked Frozen Sweet Potato per 1 lb

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

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

• 1 pound of Toasted Sunflower Seeds has 4.9 times more Vitamin B1, 5.1 times more Vitamin B2, 7.6 times more Vitamin B3, 12.6 times more Vitamin B5, 4.3 times more Vitamin B6 and 10.8 times more Vitamin B9 than Baked Frozen Sweet Potato.
• While 1 lb of Baked Frozen Sweet Potato no Salt contains more Vitamin A and 6.5 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
• Both Toasted Sunflower Seed Kernels no Salt as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Toasted Sunflower Seeds has 1.6 times more Calcium, 10 times more Copper, 12.6 times more Iron, 6.1 times more Magnesium, 3.2 times more Manganese, 26.3 times more Phosphorus, 1.3 times more Potassium and 17.7 times more Zinc than Baked Frozen Sweet Potato.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Sunflower Seeds has 6.2 times more Energy, 473.3 times more Fat, 238.1 times more Saturated Fat, 11.3 times more Omega 3, 890.2 times more Omega 6, 6.4 times more Fiber and 10.1 times more Protein than Baked Frozen Sweet Potato.
• Both Toasted Sunflower Seeds and Baked Frozen Sweet Potato offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6