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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	14.2% 413kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.19g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	23% 3.94g	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	125% 163g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	NA	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	21.5% 8.16g	62% 23.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	201% 1810μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47.4% 2.37mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	9.98% 100mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	480% 264μg	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	204% 22.5mg	11mg per day for Men 19-50 years
Water	9.32% 345g	0.92% 34g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Sweet Potato, Vacuum Pack versus 1 lb of Sunflower Seed Flour 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 Flour:

• 1 pound of Canned Sweet Potato, Vacuum Pack has 199.5 times more Vitamin A and 20.3 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 86.1 times more Vitamin B1, 4.7 times more Vitamin B2, 9.9 times more Vitamin B3, 12.6 times more Vitamin B5, 4 times more Vitamin B6 and 13.1 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Sweet Potato, Vacuum Pack as well as Partially Defatted Sunflower Seed Flour 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 Flour:

• 1 pound of Canned Sweet Potato, Vacuum Pack has 4.7 times more Potassium, 17.7 times more Sodium and 10.2 times more Water than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 5.2 times more Calcium, 12.3 times more Copper, 7.4 times more Iron, 15.7 times more Magnesium, 4.3 times more Manganese, 14.1 times more Phosphorus, 83.1 times more Selenium and 27.5 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• 1 pound of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Partially Defatted Sunflower Seed Flour contains 3.6 times more Energy, 12.2 times more Omega 6, 1.7 times more Carbohydrate, 2.9 times more Fiber and 29.1 times more Protein than Canned Sweet Potato, Vacuum Pack.
• 1 pound of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 6
• Both Canned Sweet Potato, Vacuum Pack as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in one pound.