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

Weight per 300 calories

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

Dried Sunflower Seed Kernels have 7.7 times more energy per unit of mass than Boiled Sweet Potato without Skin, which is very high in comparison to other foods. Boiled Sweet Potato no Skin having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Sweet Potato no Skin	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	54% 70g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	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	2.34% 1.7g	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	% 2.13g	NA	g per day for Men 19-50 years
Sucrose	% 5.64g	% 1.3g	g per day for Men 19-50 years
Fiber	26% 9.87g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	9.66% 5.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Boiled Sweet Potato no Skin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.7% 107mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	41.2% 0.37mg	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	35.5% 2.84mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	18% 126mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	26.7% 908mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	7.1% 107mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	7.18% 0.79mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	8.55% 316g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Boiled Sweet Potato without Skin has 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.
• While Dried Sunflower Seed Kernels contain 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.
• Both Boiled Sweet Potato without Skin and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Boiled Sweet Potato without Skin 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 Boiled Sweet Potato no Skin vs Sunflower Seeds:

• Boiled Sweet Potato without Skin has 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.
• While Dried Sunflower Seed Kernels contain 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.
• Both Boiled Sweet Potato without Skin and Dried Sunflower Seed Kernels have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Sweet Potato without Skin has 6.8 times more Carbohydrate, 16.8 times more Sugars and 2.2 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 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.
• Both Boiled Sweet Potato without Skin and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Boiled Sweet Potato without Skin as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.