Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Canned Sweet Potato, Syrup Pack, Drained Solids

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Canned Sweet Potato, Syrup Pack, Drained Solids: 278g

Oil Roasted Sunflower Seeds have 5.5 times more energy per 100g than Canned Sweet Potato, Syrup Pack, Drained Solids. It has very high energy density when compared to other foods. Canned Sweet Potato, Syrup Pack, Drained Solids having average energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Sweet Potato, Syrup Pack, Drained Solids?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.92% 11.6g	54% 70.4g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	22% 16g	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	0% 0g	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	% 0.38g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	14% 5.37g	22% 8.33g	38g per day for Men 19-50 years
Protein	18% 10g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	141% 1272μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.9% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	13.2% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.8% 1.44μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.6% 119μg	5.56% 22.2μg	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	0.62% 0.56mg	33.3% 30mg	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	123% 18.4mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	6% 7.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.72% 47.2mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	51.5% 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	27% 2.17mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	74.3% 1.7mg	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	82.5% 577mg	9.92% 69.4mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	4.04% 2.22μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	7.22% 108mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	4.04% 0.44mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	5.44% 201g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Canned Sweet Potato, Syrup Pack, Drained Solids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Canned Sweet Potato, Syrup Pack, Drained Solids?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 300 calories of Oil Roasted Sunflower Seeds have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.1 times more Vitamin B5, 2.3 times more Vitamin B6, 5.3 times more Vitamin B9 and 5.8 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 300 kcal of Canned Sweet Potato, Syrup Pack, Drained Solids contain more Vitamin A, 53.8 times more Vitamin C and 4.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 300 calories of Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 300 calories of Oil Roasted Sunflower Seeds have 2 times more Copper, 1.9 times more Magnesium, 8.3 times more Phosphorus, 17.8 times more Selenium and 5.9 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 300 kcal of Canned Sweet Potato, Syrup Pack, Drained Solids contain 1.6 times more Manganese, 2.2 times more Potassium and 71.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Sweet Potato, Syrup Pack, Drained Solids contain similar levels of Iron per 300 calories.
• 300 calories of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 29.2 times more Fat, 18.7 times more Saturated Fat, 52.4 times more Omega 6 and 2.9 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 300 kcal of Canned Sweet Potato, Syrup Pack, Drained Solids contain 6.1 times more Carbohydrate, 10.1 times more Sugars and 1.6 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 in 300 calories.