Comparing Nutrients in 300 calories Sweet Potato VS Sunflower Seeds

Weight per 300 calories

• Sweet Potato: 349g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 6.8 times more energy per unit of mass than Raw Sweet Potato, which is very high in comparison to other foods. Sweet Potato having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	0.22% 0.003g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	20% 14.6g	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	3.37% 2.44g	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	% 3.35g	NA	g per day for Men 19-50 years
Sucrose	% 8.8g	% 1.3g	g per day for Men 19-50 years
Fiber	27.5% 10.5g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	9.78% 5.48g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	275% 2473μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	20.3% 6.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	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	9.3% 8.37mg	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	6.05% 0.91mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.23% 6.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10.5% 105mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	58.5% 0.53mg	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	26.6% 2.13mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.2mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	23.4% 164mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	34.6% 1176mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	3.8% 2.1μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	12.8% 192mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.05mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Raw Sweet Potato has 1604.9 times more Vitamin A, 4.8 times more Vitamin B5, 11.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 2.2 times more Vitamin B3, 3 times more Vitamin B9 and 19.9 times more Vitamin E than Raw Sweet Potato.
• Both Raw Sweet Potato and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 300 kcal.
• Both Raw Sweet Potato 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 Sweet Potato vs Sunflower Seeds:

• Raw Sweet Potato has 2.6 times more Calcium, 3.5 times more Potassium, 41.5 times more Sodium and 110.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 2.1 times more Phosphorus, 13 times more Selenium and 2.5 times more Zinc than Raw Sweet Potato.
• Both Raw Sweet Potato and Dried Sunflower Seed Kernels have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sweet Potato has 6.8 times more Carbohydrate, 10.8 times more Sugars and 2.4 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 151.6 times more Fat, 36.4 times more Saturated Fat, 261.1 times more Omega 6 and 1.9 times more Protein than Raw Sweet Potato.
• Both Raw Sweet Potato and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Sweet Potato as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.