Comparing Nutrients in 500 calories Canned Sweet Potato, Vacuum Pack VS Toasted Sunflower Seeds

Weight per 500 calories

• Canned Sweet Potato, Vacuum Pack: 550g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 6.8 times more energy per unit of mass than Canned Sweet Potato, Vacuum Pack, which is very high in comparison to other foods. Canned Sweet Potato, Vacuum Pack having average energy density.

Discover which food has more nutrients per 500 calories - Canned Sweet Potato, Vacuum Pack or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	38% 27.5g	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	26% 9.9g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	16% 9.07g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	244% 2192μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57.5% 2.87mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29% 8.74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.4% 93μg	48% 192μg	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	161% 145mg	1.26% 1.13mg	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	36.6% 5.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 121mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	85% 0.76mg	165% 1.5mg	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	61% 4.9mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	28.8% 121mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	74.2% 1.7mg	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	38.5% 269mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	50.4% 1714mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	NA	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	9% 0.99mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	11.3% 418g	0.022% 0.81g	3700g per day for Men 19-50 years

Canned Sweet Potato, Vacuum Pack VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Sweet Potato, Vacuum Pack or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Canned Sweet Potato, Vacuum Pack vs Toasted Sunflower Seeds:

• 500 calories of Canned Sweet Potato, Vacuum Pack have more Vitamin A, 1.4 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 128.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B1, 2 times more Vitamin B5 and 2.1 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Sweet Potato, Vacuum Pack as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Sweet Potato, Vacuum Pack vs Toasted Sunflower Seeds:

• 500 calories of Canned Sweet Potato, Vacuum Pack have 2.6 times more Calcium, 1.5 times more Manganese, 4.3 times more Potassium, 120.2 times more Sodium and 517.2 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Copper, 3.5 times more Phosphorus and 4.3 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Toasted Sunflower Seeds contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc
• 500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Sweet Potato, Vacuum Pack have 7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 41.8 times more Fat, 21.3 times more Saturated Fat, 77.4 times more Omega 6 and 1.5 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Toasted Sunflower Seeds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 6
• Both Canned Sweet Potato, Vacuum Pack as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.