Comparing Nutrients in 300 calories Frozen Sweet Potato VS Toasted Sunflower Seeds

Weight per 300 calories

• Frozen Sweet Potato: 313g
• Toasted Sunflower Seeds: 48.5g

Toasted Sunflower Seed Kernels no Salt have 6.4 times more energy per unit of mass than Frozen Sweet Potato, Unprepared, which is very high in comparison to other foods. Frozen Sweet Potato having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Frozen Sweet Potato	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	2.54% 0.041g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	7.68% 9.98g	130g per day for Men 19-50 years
Sugars	NA	NA	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	14% 5.3g	14.7% 5.57g	38g per day for Men 19-50 years
Protein	9.54% 5.34g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	180% 1619μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.5% 0.55mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.5% 4.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.4% 65.6μg	29% 115μg	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	46% 41.6mg	0.75% 0.68mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.6% 116mg	2.76% 27.6mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	99% 0.89mg	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	20.7% 1.66mg	41.3% 3.3mg	8mg per day for Men 19-50 years
Magnesium	16.4% 68.8mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	44.5% 1.02mg	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	20% 141mg	80% 561mg	700mg per day for Men 19-50 years
Potassium	33.5% 1141mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.88μg	NA	55μg per day for Men 19-50 years
Sodium	1.25% 18.8mg	0.097% 1.45mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	6.33% 234g	0.013% 0.48g	3700g per day for Men 19-50 years

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

• Frozen Sweet Potato, Unprepared has more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B6 and 61.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B5 and 1.8 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato, Unprepared and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Frozen Sweet Potato, Unprepared as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Frozen Sweet Potato, Unprepared has 4.2 times more Calcium, 2 times more Manganese, 4.8 times more Potassium and 482.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Copper, 2 times more Iron, 4 times more Phosphorus and 2.7 times more Zinc than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato, Unprepared and Toasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Sweet Potato, Unprepared has 7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 48.9 times more Fat, 23.7 times more Saturated Fat, 86.5 times more Omega 6 and 1.6 times more Protein than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato, Unprepared and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Frozen Sweet Potato, Unprepared as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.