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

Weight per 300 calories

• Canned Sweet Potato, Vacuum Pack: 330g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more energy per unit of mass than Canned Sweet Potato, Vacuum Pack, which is very high in comparison to other foods. Canned Sweet Potato, Vacuum Pack having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.14g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.6g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	1.94% 1.4g	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	NA	NA	g per day for Men 19-50 years
Fiber	15.6% 5.93g	15% 5.72g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	146% 1315μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	17.5% 5.24μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 56μg	30.5% 122μg	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	97% 87mg	0.8% 0.72mg	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	22% 3.3mg	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.04% 7.25μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.25% 72.5mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	105% 0.94mg	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	36.7% 2.93mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.5mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	65.2% 1.5mg	47.3% 1.1mg	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	23% 162mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	11.6% 175mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	6.77% 251g	0.017% 0.62g	3700g per day for Men 19-50 years

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

• Canned Sweet Potato, Vacuum Pack has more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B6, 120.6 times more Vitamin C and 5.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.2 times more Vitamin B9 and 4.1 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Sweet Potato, Vacuum Pack has 2 times more Calcium, 1.5 times more Iron, 1.4 times more Manganese, 2.3 times more Potassium, 113 times more Sodium and 405.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Copper, 3.7 times more Phosphorus, 17.7 times more Selenium and 4.6 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Sweet Potato, Vacuum Pack has 5.6 times more Carbohydrate and 11.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 38.9 times more Fat, 19.9 times more Saturated Fat, 72.2 times more Omega 6 and 1.8 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Canned Sweet Potato, Vacuum Pack as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.