Comparing Nutrients in 500 calories Baked Sweet Potato VS Sunflower Seeds

Weight per 500 calories

• Baked Sweet Potato: 556g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 6.5 times more energy per unit of mass than Sweet Potato Baked in skin, flesh only, which is very high in comparison to other foods. Baked Sweet Potato having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	13% 17g	130g per day for Men 19-50 years
Sugars	49.7% 36g	3.1% 2.24g	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	3.83% 2.78g	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	% 3.17g	NA	g per day for Men 19-50 years
Sucrose	% 12.7g	% 2.14g	g per day for Men 19-50 years
Fiber	48.2% 18.3g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	20% 11g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	593% 5339μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.6% 8.26mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	44.4% 13.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.33% 33.3μg	48.6% 194μg	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	121% 109mg	1.33% 1.2mg	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	26.3% 3.94mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 211mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	171% 1.54mg	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	48% 3.83mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	72.6% 1.67mg	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	43% 300mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	77.6% 2639mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	11.4% 421g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 2078.6 times more Vitamin A, 1.9 times more Vitamin B2, 5.1 times more Vitamin B5, 1.4 times more Vitamin B6, 90.8 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Vitamin B1, 5.8 times more Vitamin B9 and 7.6 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Sweet Potato Baked in skin, flesh only has 3.2 times more Calcium, 1.7 times more Manganese, 4.8 times more Potassium, 26 times more Sodium and 104 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Copper, 1.9 times more Magnesium, 1.9 times more Phosphorus, 40.8 times more Selenium and 2.4 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dried Sunflower Seed Kernels have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweet Potato Baked in skin, flesh only has 6.7 times more Carbohydrate, 16 times more Sugars and 2.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 52.9 times more Fat, 13.2 times more Saturated Fat, 39.5 times more Omega 6 and 1.6 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.