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

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Frozen Sweet Potato	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	15% 435kcal	97% 2799kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	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	1.8% 0.3g	260% 44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	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	20.3% 7.7g	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

	Frozen Sweet Potato	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	261% 2350μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.7% 2.34mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.5% 6.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	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	67% 60.3mg	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	NA	692% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	16.8% 168mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	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% 2.4mg	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	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	29% 204mg	432% 3021mg	700mg per day for Men 19-50 years
Potassium	48.7% 1656mg	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	1.8% 27.2mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	202% 22mg	11mg per day for Men 19-50 years
Water	9.2% 340g	0.076% 2.8g	3700g per day for Men 19-50 years

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

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

• 1 pound of Frozen Sweet Potato has 1.3 times more Vitamin B1 and 4.9 times more Vitamin C than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 3.2 times more Vitamin B2, 11.3 times more Vitamin B3, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 11.3 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato, Unprepared 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 Frozen Sweet Potato vs Sunflower Seed Butter:

• 1 pound of Frozen Sweet Potato has 120.8 times more Water than Sunflower Seed Butter.
• While 1 lb of Sunflower Seed Butter no Salt contains 1.7 times more Calcium, 9 times more Copper, 7.8 times more Iron, 14.1 times more Magnesium, 3.1 times more Manganese, 14.8 times more Phosphorus, 1.6 times more Potassium, 174 times more Selenium and 15.8 times more Zinc than Frozen Sweet Potato, Unprepared.
• 1 pound of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sunflower Seed Butter no Salt contains 6.4 times more Energy, 306.7 times more Fat, 119.9 times more Saturated Fat, 3.8 times more Omega 3, 145.3 times more Omega 6, 3.4 times more Fiber and 10.1 times more Protein than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Sunflower Seed Butter offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6