Comparing Nutrients in 300 calories Sunflower Seeds VS Baked Sweet Potato

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Baked Sweet Potato: 333g

Sunflower Seeds have 6.5 times more energy per 100g than Baked Sweet Potato. It has very high energy density when compared to other foods. Sweet Potato Baked in skin, flesh only having average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Baked Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Sunflower Seeds	Baked Sweet Potato	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.76% 0.3g	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% 69g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	29.8% 21.6g	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	2.3% 1.67g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 7.6g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	29% 11g	38g per day for Men 19-50 years
Protein	19% 10.7g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	356% 3203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	29.7% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26.7% 8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 117μg	5% 20μg	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	72.6% 65.3mg	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	15.8% 2.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.4% 7.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	4% 40mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	59.6% 0.54mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	72% 1.66mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	6.83% 253g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Baked Sweet Potato:

• Dried Sunflower Seed Kernels have 2.1 times more Vitamin B1, 5.8 times more Vitamin B9 and 7.6 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 2078.6 times more Vitamin A, 1.9 times more Vitamin B2, 5.1 times more Vitamin B5, 1.4 times more Vitamin B6, 90.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B3 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Baked Sweet Potato:

• Dried Sunflower Seed Kernels have 1.7 times more Copper, 1.9 times more Magnesium, 1.9 times more Phosphorus, 40.8 times more Selenium and 2.4 times more Zinc than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 3.2 times more Calcium, 1.7 times more Manganese, 4.8 times more Potassium, 26 times more Sodium and 104 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sweet Potato Baked in skin, flesh only have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 52.9 times more Fat, 13.2 times more Saturated Fat, 39.5 times more Omega 6 and 1.6 times more Protein than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 6.7 times more Carbohydrate, 16 times more Sugars and 2.5 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sweet Potato Baked in skin, flesh only have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.