Comparing Nutrients in 300 calories Sunflower Seeds VS Boiled Sweet Potato no Skin

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Boiled Sweet Potato no Skin: 395g

Sunflower Seeds have 7.7 times more energy per 100g than Boiled Sweet Potato no Skin. It has very high energy density when compared to other foods. Boiled Sweet Potato without Skin having average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Boiled Sweet Potato no Skin?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Sunflower Seeds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	1.4% 0.24g	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	54% 70g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	31.3% 22.7g	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	2.34% 1.7g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 5.64g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	26% 9.87g	38g per day for Men 19-50 years
Protein	19% 10.7g	9.66% 5.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	345% 3107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	18% 5.45μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29% 117μg	5.92% 23.7μg	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	56% 50.5mg	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	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.9% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	4% 40mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	41.2% 0.37mg	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	35.5% 2.84mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	45.7% 1.05mg	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	26.7% 908mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	7.1% 107mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	7.18% 0.79mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	8.55% 316g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Boiled Sweet Potato no Skin:

• Dried Sunflower Seed Kernels have 3.4 times more Vitamin B1, 2 times more Vitamin B3, 4.9 times more Vitamin B9 and 4.9 times more Vitamin E than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2015.8 times more Vitamin A, 4 times more Vitamin B5, 70.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Sweet Potato without Skin have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Boiled Sweet Potato no Skin:

• Dried Sunflower Seed Kernels have 2.5 times more Copper, 2.3 times more Magnesium, 2.7 times more Phosphorus, 34.5 times more Selenium and 3.3 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2.7 times more Calcium, 2.7 times more Potassium, 23.1 times more Sodium and 130.2 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Sweet Potato without Skin have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 47.8 times more Fat, 18.7 times more Saturated Fat, 49.2 times more Omega 6 and 2 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 6.8 times more Carbohydrate, 16.8 times more Sugars and 2.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Sweet Potato without Skin have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Boiled Sweet Potato without Skin have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.