Comparing Nutrients in 1 pound Baked Sweet Potato VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 408kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	84% 109g	130g per day for Men 19-50 years
Sugars	40.5% 29.4g	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	3.13% 2.27g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.3g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	132% 50.3g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	484% 4359μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.74mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	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	99% 89mg	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	21.5% 3.22mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.2% 172mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	39% 3.13mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	35% 245mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	63.4% 2155mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	654% 360μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	218% 24mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.15% 5.44g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has more Vitamin A and 14 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 4.7 times more Vitamin B3, 8 times more Vitamin B5, 2.8 times more Vitamin B6, 39.5 times more Vitamin B9 and 36.8 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin K per 1 lb.
• Both Sweet Potato Baked in skin, flesh only 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 Baked Sweet Potato vs Roasted Sunflower Seeds:

• Sweet Potato Baked in skin, flesh only has 12 times more Sodium and 63.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 11.4 times more Copper, 5.5 times more Iron, 4.8 times more Magnesium, 4.2 times more Manganese, 21.4 times more Phosphorus, 1.8 times more Potassium, 396.5 times more Selenium and 16.5 times more Zinc than Sweet Potato Baked in skin, flesh only.

Comparison of macro-nutrients per 1 pound:

• Sweet Potato Baked in skin, flesh only has 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.5 times more Energy, 332 times more Fat, 100.4 times more Saturated Fat, 11.5 times more Omega 3, 364.2 times more Omega 6, 3.4 times more Fiber and 9.6 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 lb.
• Both Sweet Potato Baked in skin, flesh only as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.