Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Cooked Sweet Potato, Boiled, Without Skin with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Energy	29% 839kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	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	0% 0g	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	% 1.05g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 2.03g	g per day for Men 19-50 years
Fiber	39.5% 15g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	124% 1116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	5.12% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	4.77% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Sweet Potato, Boiled, Without Skin with Salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	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	76% 6.07mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	231% 1615mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.07% 114g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Cooked Sweet Potato, Boiled, Without Skin with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Sunflower Seeds versus 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 5 ounces of Oil Roasted Sunflower Seeds have 5.7 times more Vitamin B1, 6 times more Vitamin B2, 7.7 times more Vitamin B3, 11.9 times more Vitamin B5, 4.8 times more Vitamin B6, 39 times more Vitamin B9, 38.6 times more Vitamin E and 1.5 times more Vitamin K than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain more Vitamin A and 11.6 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Cooked Sweet Potato, Boiled, Without Skin with Salt:

• 5 ounces of Oil Roasted Sunflower Seeds have 3.2 times more Calcium, 19.2 times more Copper, 5.9 times more Iron, 7.1 times more Magnesium, 7.8 times more Manganese, 35.6 times more Phosphorus, 2.1 times more Potassium, 391 times more Selenium and 26.1 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 87.7 times more Sodium and 52 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 7.8 times more Energy, 366.4 times more Fat, 176.7 times more Saturated Fat, more Omega 3, 427.6 times more Omega 6, 1.3 times more Carbohydrate, 4.2 times more Fiber and 14.6 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• While 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt contain 1.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6