Comparing Nutrients in 300 calories Sunflower Seeds VS Canned Sweet Potato, Vacuum Pack

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Canned Sweet Potato, Vacuum Pack: 330g

Sunflower Seeds have 6.4 times more energy per 100g than Canned Sweet Potato, Vacuum Pack. It has very high energy density when compared to other foods. Canned Sweet Potato, Vacuum Pack having average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Canned Sweet Potato, Vacuum Pack?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Sunflower Seeds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.42% 0.14g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	53.6% 69.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	22.7% 16.5g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	15.6% 5.93g	38g per day for Men 19-50 years
Protein	19% 10.7g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	146% 1315μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	17.5% 5.24μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 117μg	14% 56μg	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	0.8% 0.72mg	97% 87mg	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	120% 18mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.04% 7.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	4% 40mg	7.25% 72.5mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	51% 0.46mg	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	33.7% 2.7mg	36.7% 2.93mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	17.3% 72.5mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	65.2% 1.5mg	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	48.4% 339mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	30.3% 1029mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	11.6% 175mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	5.4% 0.59mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	6.77% 251g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Canned Sweet Potato, Vacuum Pack:

• Dried Sunflower Seed Kernels have 6.2 times more Vitamin B1, 1.8 times more Vitamin B3, 2.1 times more Vitamin B9 and 5.5 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 853.5 times more Vitamin A, 3 times more Vitamin B5, 121 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Sweet Potato, Vacuum Pack have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Canned Sweet Potato, Vacuum Pack:

• Dried Sunflower Seed Kernels have 2 times more Copper, 2.3 times more Magnesium, 2.1 times more Phosphorus, 11.8 times more Selenium and 4.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.8 times more Calcium, 1.5 times more Manganese, 3.1 times more Potassium, 37.8 times more Sodium and 103.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Sweet Potato, Vacuum Pack have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 40.1 times more Fat, 16.9 times more Saturated Fat, 50.6 times more Omega 6 and 2 times more Protein than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 6.8 times more Carbohydrate, 12.2 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Sweet Potato, Vacuum Pack have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.