Comparing Nutrients in 500 calories Boiled Sweet Potato no Skin VS Toasted Sunflower Seeds

Weight per 500 calories

• Boiled Sweet Potato no Skin: 658g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 8.1 times more energy per unit of mass than Boiled Sweet Potato without Skin, which is very high in comparison to other foods. Boiled Sweet Potato no Skin having average energy density.

Which food has more nutrients per 500 calories - Boiled Sweet Potato no Skin or Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Boiled Sweet Potato no Skin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	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	89.7% 117g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	52% 37.8g	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	3.9% 2.83g	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	% 3.55g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	43.3% 16.4g	24.4% 9.3g	38g per day for Men 19-50 years
Protein	16% 9g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	575% 5178μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.8% 0.31mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.4% 3.82mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.5% 1.1mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.3% 9.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.87% 39.5μg	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	94% 84.2mg	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	41.2% 6.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.5% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17.8% 178mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	68.7% 0.62mg	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	59.2% 4.74mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	30% 211mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	44.5% 1513mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	NA	55μg per day for Men 19-50 years
Sodium	12% 178mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	14.2% 527g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Sweet Potato no Skin vs Toasted Sunflower Seeds:

• Boiled Sweet Potato without Skin has more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.7 times more Vitamin B6 and 74.5 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Vitamin B5 and 4.9 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B3 per 500 kcal.
• Both Boiled Sweet Potato without Skin as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Sweet Potato no Skin vs Toasted Sunflower Seeds:

• Boiled Sweet Potato without Skin has 3.9 times more Calcium, 3.8 times more Potassium, 73.3 times more Sodium and 652.6 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Copper, 4.4 times more Phosphorus and 3.3 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron, Magnesium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Sweet Potato without Skin has 7 times more Carbohydrate and 1.8 times more Fiber than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 49.8 times more Fat, 23.6 times more Saturated Fat, 75.3 times more Omega 6 and 1.5 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Toasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 500 kcal.
• Both Boiled Sweet Potato without Skin as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.