Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Energy	29% 839kcal	4.2% 122kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.11% 0.018g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	8.17% 5.93g	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	1.37% 0.99g	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	% 1.36g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 3.57g	g per day for Men 19-50 years
Fiber	39.5% 15g	11% 4.25g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	3.97% 2.23g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	112% 1005μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	4.93% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.27% 2.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	83% 332μg	3.9% 15.6μg	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	3.78% 3.4mg	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	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	2.13% 2.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	23.8% 0.21mg	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	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	16% 0.37mg	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	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Sweet Potato per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Sweet Potato:

• 5 ounces of Oil Roasted Sunflower Seeds have 4.1 times more Vitamin B1, 4.6 times more Vitamin B2, 7.4 times more Vitamin B3, 8.7 times more Vitamin B5, 3.8 times more Vitamin B6, 21.3 times more Vitamin B9, 139.7 times more Vitamin E and 1.7 times more Vitamin K than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain more Vitamin A and 2.2 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 Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Sweet Potato:

• 5 ounces of Oil Roasted Sunflower Seeds have 2.9 times more Calcium, 11.9 times more Copper, 7 times more Iron, 5.1 times more Magnesium, 8.1 times more Manganese, 24.2 times more Phosphorus, 1.4 times more Potassium, 130.3 times more Selenium and 17.4 times more Zinc than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 18.3 times more Sodium and 50.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 5 ounces of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Sunflower Seeds have 6.9 times more Energy, 1026 times more Fat, 392.7 times more Saturated Fat, 81 times more Omega 3, 2631.4 times more Omega 6, 3.5 times more Fiber and 12.8 times more Protein than Sweet Potato.
• While 5 oz of Raw Sweet Potato contain 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sweet Potato offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6