Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Sunflower Seed Flour	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	16% 462kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	24.2% 31.5g	130g per day for Men 19-50 years
Sugars	NA	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	19.4% 7.37g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	122% 68g	4.33% 2.42g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	376% 4.5mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	78.7% 315μg	7.44% 29.8μg	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	2.05% 1.84mg	21% 19mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	16% 162mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	28% 0.25mg	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	117% 9.4mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	41% 0.94mg	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	140% 977mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Frozen Sweet Potato per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seed Flour versus 5 oz of Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seed Flour vs Frozen Sweet Potato:

• 5 ounces of Sunflower Seed Flour have 47.6 times more Vitamin B1, 5.2 times more Vitamin B2, 12.2 times more Vitamin B3, 12.8 times more Vitamin B5, 4.3 times more Vitamin B6 and 10.6 times more Vitamin B9 than Frozen Sweet Potato.
• While 5 oz of Frozen Sweet Potato, Unprepared contain 259 times more Vitamin A and 10.2 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Frozen Sweet Potato:

• 5 ounces of Sunflower Seed Flour have 3.1 times more Calcium, 9.7 times more Copper, 12.5 times more Iron, 15.7 times more Magnesium, 3 times more Manganese, 15.3 times more Phosphorus, 97 times more Selenium and 16 times more Zinc than Frozen Sweet Potato.
• While 5 oz of Frozen Sweet Potato, Unprepared contain 5.4 times more Potassium and 10 times more Water than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium
• 5 ounces of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 3.4 times more Energy, 13 times more Omega 6, 1.6 times more Carbohydrate, 3.1 times more Fiber and 28.1 times more Protein than Frozen Sweet Potato.
• 5 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 in five ounces.