Comparing Nutrients in 500 calories Sweet PotatoVS Toasted Sunflower Seeds
Weight per 500 calories
Sweet Potato
581g
Toasted Sunflower Seeds
80.8g
Toasted Sunflower Seed Kernels no Salt have 7.2 times more energy per unit of mass than Raw Sweet Potato, which is very high in comparison to other foods. Sweet Potato having average energy density.
Discover which food has more nutrients per 500 calories - Sweet Potato or Toasted Sunflower Seeds?
Sweet Potato VS Toasted Sunflower Seeds Nutrients Per 500 Kcal
Discover which food has more nutrients per 500 calories - Sweet Potato or Toasted Sunflower Seeds?
Lets compare vitamin content per 500 calories of Sweet Potato vs Toasted Sunflower Seeds:
500 calories of Sweet Potato have more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.9 times more Vitamin B6 and 12.3 times more Vitamin C than Toasted Sunflower Seeds.
While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B9 than Raw Sweet Potato.
Both Sweet Potato and Toasted Sunflower Seeds provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
Both Raw Sweet Potato 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 Sweet Potato vs Toasted Sunflower Seeds:
500 calories of Sweet Potato have 3.8 times more Calcium, 1.4 times more Magnesium, 4.9 times more Potassium, 132 times more Sodium and 556.2 times more Water than Toasted Sunflower Seeds.
While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Copper, 1.6 times more Iron, 3.4 times more Phosphorus and 2.5 times more Zinc than Raw Sweet Potato.
Both Sweet Potato and Toasted Sunflower Seeds contain similar levels of Manganese per 500 calories.
500 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium
Comparison of macro-nutrients per 500 calories:
500 calories of Sweet Potato have 7 times more Carbohydrate and 1.9 times more Fiber than Toasted Sunflower Seeds.
While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 157.8 times more Fat, 45.9 times more Saturated Fat, 399.6 times more Omega 6 and 1.5 times more Protein than Raw Sweet Potato.
Both Sweet Potato and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
500 calories of Sweet Potato provide inadequate amounts of Omega 6
Both Raw Sweet Potato as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.