Comparing Nutrients in 500 calories Roasted Sunflower Seeds VS Baked Frozen Sweet Potato

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Baked Frozen Sweet Potato: 500g

Roasted Sunflower Seeds have 5.8 times more energy per 100g than Baked Frozen Sweet Potato. It has very high energy density when compared to other foods. Baked Frozen Sweet Potato no Salt having average energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Baked Frozen Sweet Potato?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Baked Frozen Sweet Potato	7%	1%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	90% 117g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	63.2% 46g	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	25% 9.54g	23.7% 9g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	579% 5215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	17.3% 2.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	27.5% 110μg	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	1.34% 1.2mg	50.6% 45.5mg	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	149% 22.4mg	25.7% 3.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Baked Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	6% 60mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	102% 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	41% 3.26mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	145% 3.33mg	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	142% 992mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	9.96% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Sunflower Seeds vs Baked Frozen Sweet Potato:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.9 times more Vitamin B9 and 5.8 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains more Vitamin A, 3.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B6, 37.8 times more Vitamin C and 5.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs Baked Frozen Sweet Potato:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Copper, 1.2 times more Iron, 4.5 times more Phosphorus, 22.7 times more Selenium and 3 times more Zinc than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 2.9 times more Calcium, 1.8 times more Manganese, 2.6 times more Potassium and 357.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Baked Frozen Sweet Potato no Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 71.3 times more Fat, 35.9 times more Saturated Fat, 134.1 times more Omega 6 and 1.9 times more Protein than Baked Frozen Sweet Potato no Salt.
• While Baked Frozen Sweet Potato no Salt contains 5.7 times more Carbohydrate and 19.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Baked Frozen Sweet Potato no Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baked Frozen Sweet Potato no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.