Comparing Nutrients in 1 pound Boiled Sweet Potato no Skin VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Sweet Potato no Skin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12% 345kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.4g	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	2.7% 1.95g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 6.5g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	132% 50.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	397% 3570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.7% 2.64mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	281% 3.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	21% 6.26μg	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	64.5% 58mg	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	28.4% 4.26mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.2% 122mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	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	41% 3.27mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	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	20.7% 145mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	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	8.16% 122mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	218% 24mg	11mg per day for Men 19-50 years
Water	9.82% 363g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Sweet Potato no Skin vs Roasted Sunflower Seeds:

• Boiled Sweet Potato without Skin has more Vitamin A and 9.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B1, 5.2 times more Vitamin B2, 13.1 times more Vitamin B3, 12.1 times more Vitamin B5, 4.9 times more Vitamin B6, 39.5 times more Vitamin B9, 27.8 times more Vitamin E and 1.3 times more Vitamin K than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Roasted Sunflower Seeds:

• Boiled Sweet Potato without Skin has 9 times more Sodium and 66.8 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 19.5 times more Copper, 5.3 times more Iron, 7.2 times more Magnesium, 7.9 times more Manganese, 36.1 times more Phosphorus, 3.7 times more Potassium, 396.5 times more Selenium and 26.5 times more Zinc than Boiled Sweet Potato without Skin.

Comparison of macro-nutrients per 1 pound:

• Boiled Sweet Potato without Skin has 2.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.7 times more Energy, 355.7 times more Fat, 168.4 times more Saturated Fat, more Omega 3, 537.4 times more Omega 6, 1.4 times more Carbohydrate, 4.4 times more Fiber and 14.1 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.