Comparing Nutrients in 300 calories Baked Sweet Potato VS Sunflower Seeds

Weight per 300 calories

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

Dried Sunflower Seed Kernels have 6.5 times more energy per unit of mass than Sweet Potato Baked in skin, flesh only, which is very high in comparison to other foods. Baked Sweet Potato having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	1.86% 1.35g	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	2.3% 1.67g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 7.6g	% 1.3g	g per day for Men 19-50 years
Fiber	29% 11g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	12% 6.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	356% 3203μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.7% 0.36mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26.7% 8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	29% 117μg	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	72.6% 65.3mg	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	15.8% 2.37mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12.7% 127mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	59.6% 0.54mg	103% 0.92mg	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	28.8% 2.3mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	72% 1.66mg	43.6% 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	25.7% 180mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	46.6% 1583mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.67μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	9.7% 1.07mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	6.83% 253g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 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.
• While Dried Sunflower Seed Kernels contain 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.
• Both Sweet Potato Baked in skin, flesh only and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Sweet Potato Baked in skin, flesh only has 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.
• While Dried Sunflower Seed Kernels contain 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.
• Both Sweet Potato Baked in skin, flesh only and Dried Sunflower Seed Kernels have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweet Potato Baked in skin, flesh only has 6.7 times more Carbohydrate, 16 times more Sugars and 2.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Sweet Potato Baked in skin, flesh only and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.