Comparing Nutrients in 1 pound Canned Sweet Potato, Syrup Pack, Drained Solids VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Sweet Potato, Syrup Pack, Drained Solids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 490kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	84% 109g	130g per day for Men 19-50 years
Sugars	36% 26g	17% 12.4g	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	36% 13.6g	132% 50.3g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Syrup Pack, Drained Solids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	231% 2077μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.64% 1.54mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.5% 1.82mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.86% 2.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	269% 1075μg	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	54.4% 49mg	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	34.8% 5.2mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Syrup Pack, Drained Solids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.7% 77mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	922% 8.3mg	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	54% 4.3mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	416% 9.57mg	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	16% 113mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	218% 24mg	11mg per day for Men 19-50 years
Water	8.9% 329g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Sweet Potato, Syrup Pack, Drained Solids vs Roasted Sunflower Seeds:

• Canned Sweet Potato, Syrup Pack, Drained Solids have more Vitamin A and 7.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Vitamin B1, 6.5 times more Vitamin B2, 20.7 times more Vitamin B3, 17.5 times more Vitamin B5, 13 times more Vitamin B6, 29.6 times more Vitamin B9 and 22.7 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 lb.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Sweet Potato, Syrup Pack, Drained Solids vs Roasted Sunflower Seeds:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 13 times more Sodium and 60.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 11 times more Copper, 4 times more Iron, 10.8 times more Magnesium, 3.4 times more Manganese, 46.2 times more Phosphorus, 4.4 times more Potassium, 99.1 times more Selenium and 33.1 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.

Comparison of macro-nutrients per 1 pound:

• Canned Sweet Potato, Syrup Pack, Drained Solids have 2.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Energy, 155.6 times more Fat, 75.6 times more Saturated Fat, 3.1 times more Omega 3, 275.5 times more Omega 6, 3.7 times more Fiber and 15.1 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.