Comparing Nutrients in 5 ounces Canned Sweet Potato, Vacuum Pack VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	4.45% 129kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	39% 50.8g	130g per day for Men 19-50 years
Sugars	9.78% 7.1g	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	6.7% 2.55g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	63% 566μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.5% 2.25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	78.7% 315μg	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	41.6% 37.4mg	2.05% 1.84mg	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	9.45% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	3.1% 31mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	270% 2.43mg	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	15.8% 1.26mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	122% 2.8mg	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	9.92% 69.5mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	2.9% 108g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Sunflower Seed Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Sweet Potato, Vacuum Pack vs Sunflower Seed Flour:

• 5 ounces of Canned Sweet Potato, Vacuum Pack have 199.5 times more Vitamin A and 20.3 times more Vitamin C than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 86.1 times more Vitamin B1, 4.7 times more Vitamin B2, 9.9 times more Vitamin B3, 12.6 times more Vitamin B5, 4 times more Vitamin B6 and 13.1 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Sweet Potato, Vacuum Pack as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Sweet Potato, Vacuum Pack vs Sunflower Seed Flour:

• 5 ounces of Canned Sweet Potato, Vacuum Pack have 4.7 times more Potassium, 17.7 times more Sodium and 10.2 times more Water than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 5.2 times more Calcium, 12.3 times more Copper, 7.4 times more Iron, 15.7 times more Magnesium, 4.3 times more Manganese, 14.1 times more Phosphorus, 83.1 times more Selenium and 27.5 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• 5 ounces of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 3.6 times more Energy, 12.2 times more Omega 6, 1.7 times more Carbohydrate, 2.9 times more Fiber and 29.1 times more Protein than Canned Sweet Potato, Vacuum Pack.
• 5 ounces of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 6
• Both Canned Sweet Potato, Vacuum Pack as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in five ounces.