Oil Roasted Sunflower Seeds have 5.9 times more energy per 100g than Canned Mashed Sweet Potato. It has very high energy density when compared to other foods. Canned Mashed Sweet Potato having average energy density.
Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Canned Mashed Sweet Potato?
Oil Roasted Sunflower Seeds VS Canned Mashed Sweet Potato Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Oil Roasted Sunflower Seeds or Canned Mashed Sweet Potato?
Lets compare vitamin content per 500 calories of Oil Roasted Sunflower Seeds vs Canned Mashed Sweet Potato:
500 calories of Oil Roasted Sunflower Seeds have 2 times more Vitamin B1, 2.3 times more Vitamin B5, 3.6 times more Vitamin B9 and 5.7 times more Vitamin E than Canned Mashed Sweet Potato.
While 500 kcal of Canned Mashed Sweet Potato contain more Vitamin A, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 27.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
500 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Oil Roasted Sunflower Seed Kernels as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.
Comparing minerals per 500 calories for Oil Roasted Sunflower Seeds vs Canned Mashed Sweet Potato:
500 calories of Oil Roasted Sunflower Seeds have 3.7 times more Phosphorus, 16.7 times more Selenium and 4.2 times more Zinc than Canned Mashed Sweet Potato.
While 500 kcal of Canned Mashed Sweet Potato contain 2 times more Calcium, 1.8 times more Iron, 2.8 times more Manganese, 2.5 times more Potassium and 146.5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Canned Mashed Sweet Potato contain similar levels of Copper and Magnesium per 500 calories.
500 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium
500 calories of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 500 calories:
500 calories of Oil Roasted Sunflower Seeds have 43.8 times more Fat, 29.4 times more Saturated Fat, 82.2 times more Omega 6 and 1.7 times more Protein than Canned Mashed Sweet Potato.
While 500 kcal of Canned Mashed Sweet Potato contain 5.9 times more Carbohydrate and 10.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seeds and Canned Mashed Sweet Potato offer comparable quantities of Energy and Fiber per 500 calories.
500 calories of Canned Mashed Sweet Potato provide inadequate amounts of Omega 6
Both Oil Roasted Sunflower Seed Kernels as well as Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 in 500 calories.