Comparing Nutrients in 5 ounces Sunflower Seeds VS Boiled Sweet Potato no Skin

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Boiled Sweet Potato no Skin	7%	2%	91%

Macro Nutrients

	Sunflower Seeds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Energy	28.5% 828kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	19.3% 25g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 2.03g	g per day for Men 19-50 years
Fiber	32% 12g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.52% 1.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.4% 322μg	2.13% 8.5μg	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	2.2% 2mg	20% 18mg	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	332% 50mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Boiled Sweet Potato no Skin	Recommended Dietary Allowance
Calcium	11% 111mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	15% 0.13mg	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	93% 7.44mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	16.4% 0.38mg	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	134% 936mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.07% 114g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Boiled Sweet Potato no Skin:

• Dried Sunflower Seed Kernels have 26.4 times more Vitamin B1, 7.6 times more Vitamin B2, 15.5 times more Vitamin B3, 1.9 times more Vitamin B5, 8.2 times more Vitamin B6, 37.8 times more Vitamin B9 and 37.4 times more Vitamin E than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 262.3 times more Vitamin A, 9.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled Sweet Potato without Skin have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Boiled Sweet Potato no Skin:

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 19.1 times more Copper, 7.3 times more Iron, 18.1 times more Magnesium, 7.3 times more Manganese, 20.6 times more Phosphorus, 2.8 times more Potassium, 265 times more Selenium and 25 times more Zinc than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 3 times more Sodium and 16.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 7.7 times more Energy, 367.6 times more Fat, 143.7 times more Saturated Fat, more Omega 3, 377.9 times more Omega 6, 3.4 times more Fiber and 15.2 times more Protein than Boiled Sweet Potato without Skin.
• While Boiled Sweet Potato without Skin contains 2.2 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Boiled Sweet Potato without Skin have similar amounts of Carbohydrate per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled Sweet Potato without Skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.