Comparing Nutrients in 1 pound Canned Mashed Sweet Potato VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Mashed Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Energy	15.8% 458kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	69.8% 91g	130g per day for Men 19-50 years
Sugars	34% 24.7g	16.4% 12g	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	% 11.3g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	103% 39g	38g per day for Men 19-50 years
Protein	16% 9g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	219% 1973μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	469% 6.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.8% 8.94μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	257% 1030μg	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	26.2% 23.6mg	7.06% 6.35mg	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	33% 4.94mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.6% 136mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	907% 8.16mg	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	75.4% 6.03mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	385% 8.85mg	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	33.7% 236mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	9.06% 335g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Mashed Sweet Potato vs Sunflower Seeds:

• Canned Mashed Sweet Potato has 145 times more Vitamin A, 3.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 54.8 times more Vitamin B1, 3.9 times more Vitamin B2, 8.7 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6, 20.6 times more Vitamin B9 and 32.3 times more Vitamin E than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Mashed Sweet Potato vs Sunflower Seeds:

• Canned Mashed Sweet Potato has 8.3 times more Sodium and 15.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Calcium, 6.5 times more Copper, 3.9 times more Iron, 13.5 times more Magnesium, 2 times more Manganese, 12.7 times more Phosphorus, 3.1 times more Potassium, 66.3 times more Selenium and 23.8 times more Zinc than Canned Mashed Sweet Potato.

Comparison of macro-nutrients per 1 pound:

• Canned Mashed Sweet Potato has 2.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.8 times more Energy, 257.3 times more Fat, 108.7 times more Saturated Fat, 4.6 times more Omega 3, 324.6 times more Omega 6, 5.1 times more Fiber and 10.5 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 lb.
• Both Canned Mashed Sweet Potato as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.