Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	28.4% 825kcal	5.28% 153kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	27.7% 36g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	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	41.4% 15.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	49% 27.4g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	72% 649μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.46% 0.74μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84% 336μg	2.83% 11.3μg	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	17% 15.3mg	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	247% 37mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	26.3% 0.24mg	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	67.3% 5.4mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	38% 0.87mg	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	234% 1637mg	5.06% 35.4mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	2.78% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.2 times more Vitamin B1, 6.5 times more Vitamin B2, 20.7 times more Vitamin B3, 17.5 times more Vitamin B5, 13 times more Vitamin B6, 29.6 times more Vitamin B9 and 22.7 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain more Vitamin A and 7.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Vitamin K per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.1 times more Calcium, 11 times more Copper, 4 times more Iron, 10.8 times more Magnesium, 3.4 times more Manganese, 46.2 times more Phosphorus, 4.4 times more Potassium, 99.1 times more Selenium and 33.1 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 13 times more Sodium and 60.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 5.4 times more Energy, 155.6 times more Fat, 75.6 times more Saturated Fat, 3.1 times more Omega 3, 275.5 times more Omega 6, 3.7 times more Fiber and 15.1 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While Canned Sweet Potato, Syrup Pack, Drained Solids contain 2.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Canned Sweet Potato, Syrup Pack, Drained Solids have similar amounts of Carbohydrate per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.