Comparing Nutrients in 300 calories Oil Roasted Sunflower Seeds VS Cooked Sweet Potato, Baked In Skin, Flesh with Salt

Weight per 300 calories

• Oil Roasted Sunflower Seeds: 50.7g
• Cooked Sweet Potato, Baked In Skin, Flesh with Salt: 333g

Oil Roasted Sunflower Seeds have 6.6 times more energy per 100g than Cooked Sweet Potato, Baked In Skin, Flesh with Salt. It has very high energy density when compared to other foods. Cooked Sweet Potato, Baked In Skin, Flesh with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cooked Sweet Potato, Baked In Skin, Flesh with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.6g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	2.57% 0.041g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	102% 17.3g	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	8.92% 11.6g	53% 69g	130g per day for Men 19-50 years
Sugars	2.17% 1.58g	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	0% 0g	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	% 0.38g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 7.6g	g per day for Men 19-50 years
Fiber	14% 5.37g	29% 11g	38g per day for Men 19-50 years
Protein	18% 10g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	356% 3203μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	29.7% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.3% 3.5mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	123% 18.4mg	15.8% 2.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.57μg	6.4% 7.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	102% 0.91mg	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	27% 2.17mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.4mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	82.5% 577mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	46.6% 1583mg	3400mg per day for Men 19-50 years
Selenium	72% 39.6μg	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.52mg	54.7% 820mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	9.7% 1.07mg	11mg per day for Men 19-50 years
Water	0.021% 0.78g	6.83% 253g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Cooked Sweet Potato, Baked In Skin, Flesh With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Sunflower Seeds or Cooked Sweet Potato, Baked In Skin, Flesh with Salt?

Lets compare vitamin content per 300 calories of Oil Roasted Sunflower Seeds vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 300 calories of Oil Roasted Sunflower Seeds have 5.9 times more Vitamin B9 and 7.8 times more Vitamin E than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 300 kcal of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain more Vitamin A, 2.2 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.4 times more Vitamin B6, 117.2 times more Vitamin C and 4.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Sunflower Seeds vs Cooked Sweet Potato, Baked In Skin, Flesh with Salt:

• 300 calories of Oil Roasted Sunflower Seeds have 1.7 times more Copper, 3.2 times more Phosphorus, 59.4 times more Selenium and 2.5 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 300 kcal of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 2.9 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese, 6.5 times more Potassium, 539.4 times more Sodium and 323.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain similar levels of Iron per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Sunflower Seeds have 52 times more Fat, 20.7 times more Saturated Fat, 57.8 times more Omega 6 and 1.5 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• While 300 kcal of Cooked Sweet Potato, Baked In Skin, Flesh with Salt contain 5.9 times more Carbohydrate, 13.7 times more Sugars and 2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Cooked Sweet Potato, Baked In Skin, Flesh with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 6
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3 in 300 calories.