Comparing Nutrients in 1 pound Baked Frozen Sweet Potato VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Baked Frozen Sweet Potato	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	15.6% 454kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	66.3% 21.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.6% 106g	81.4% 106g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	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	14% 7.76g	140% 78.4g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	526% 4731μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.5% 0.25mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.84mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	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	46% 41.3mg	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	23.3% 3.5mg	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	16% 159mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	30.6% 2.45mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	336% 1411mg	420mg per day for Men 19-50 years
Manganese	131% 3mg	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	28.5% 200mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	77% 2613mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	861% 474μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	202% 22mg	11mg per day for Men 19-50 years
Water	9.04% 334g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Sunflower Seed Butter per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Frozen Sweet Potato 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 Baked Frozen Sweet Potato vs Sunflower Seed Butter:

• 1 pound of Baked Frozen Sweet Potato has 1.2 times more Vitamin B1 and 3.4 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 2.9 times more Vitamin B2, 12.2 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6, 10.8 times more Vitamin B9 and 29.7 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt 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 Baked Frozen Sweet Potato vs Sunflower Seed Butter:

• 1 lb of Sunflower Seed Butter no Salt contains 1.8 times more Calcium, 8.7 times more Copper, 7.6 times more Iron, 14.8 times more Magnesium, 3.1 times more Manganese, 15.1 times more Phosphorus, 1.5 times more Potassium, 174 times more Selenium and 16.3 times more Zinc than Baked Frozen Sweet Potato no Salt.
• 1 pound of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sunflower Seed Butter no Salt contains 6.2 times more Energy, 460 times more Fat, 187.1 times more Saturated Fat, 7.1 times more Omega 3, 231.8 times more Omega 6, 3.2 times more Fiber and 10.1 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Sunflower Seed Butter offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6