Comparing Nutrients in 1 pound Canned Sweet Potato, Vacuum Pack VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	14.2% 413kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	81.4% 106g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	66% 48g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 47.6g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	68% 26g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	201% 1810μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	24% 7.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	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	133% 120mg	13.6% 12.2mg	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	30.2% 4.54mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	9.98% 100mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	805% 7.24mg	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	50.5% 4.04mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	409% 9.4mg	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	31.8% 222mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	202% 22mg	11mg per day for Men 19-50 years
Water	9.32% 345g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Sweet Potato, Vacuum Pack versus 1 lb of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Sweet Potato, Vacuum Pack vs Sunflower Seed Butter:

• 1 pound of Canned Sweet Potato, Vacuum Pack has 9.8 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.4 times more Vitamin B1, 2.9 times more Vitamin B2, 9.1 times more Vitamin B3, 2.2 times more Vitamin B5, 2.9 times more Vitamin B6, 13.9 times more Vitamin B9 and 22.9 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Sweet Potato, Vacuum Pack vs Sunflower Seed Butter:

• 1 pound of Canned Sweet Potato, Vacuum Pack has 17.7 times more Sodium and 122.6 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.9 times more Calcium, 11.5 times more Copper, 4.6 times more Iron, 14.1 times more Magnesium, 4.6 times more Manganese, 13.6 times more Phosphorus, 1.8 times more Potassium, 149.1 times more Selenium and 27.2 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• 1 pound of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sunflower Seed Butter no Salt contains 6.8 times more Energy, 276 times more Fat, 114.1 times more Saturated Fat, 3.8 times more Omega 3, 137.1 times more Omega 6, 2.1 times more Sugars, 3.2 times more Fiber and 10.5 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Sunflower Seed Butter offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6