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

Weight per 500 calories

• Baked Sweet Potato: 556g
• Roasted Sunflower Seeds: 86g

Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Baked Sweet Potato	Roasted 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	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	2.94% 0.5g	166% 28g	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	16% 20.7g	130g per day for Men 19-50 years
Sugars	49.7% 36g	3.23% 2.35g	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	3.83% 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	NA	g per day for Men 19-50 years
Fiber	48.2% 18.3g	25% 9.54g	38g per day for Men 19-50 years
Protein	20% 11g	29.7% 16.6g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	593% 5339μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.6% 8.26mg	38% 6.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	121% 6.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	53% 0.69mg	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	51% 204μg	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	1.34% 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	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	1.93% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	21% 211mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	175% 1.57mg	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	41% 3.26mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	26.4% 111mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	79% 1.8mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	77.6% 2639mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	0.17% 2.58mg	1500mg per day for Men 19-50 years
Zinc	16% 1.78mg	41.3% 4.54mg	11mg per day for Men 19-50 years
Water	11.4% 421g	0.028% 1.03g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has more Vitamin A, 6.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 90.5 times more Vitamin C and 5.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.1 times more Vitamin B9 and 5.7 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 per 500 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Sweet Potato Baked in skin, flesh only has 3.5 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 3.6 times more Potassium, 77.6 times more Sodium and 408.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Copper, 3.3 times more Phosphorus, 61.3 times more Selenium and 2.6 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Sweet Potato Baked in skin, flesh only has 5.6 times more Carbohydrate, 15.3 times more Sugars and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 51.3 times more Fat, 15.5 times more Saturated Fat, 56.3 times more Omega 6 and 1.5 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Sweet Potato Baked in skin, flesh only as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.