Comparing Nutrients in 5 ounces Canned Sweet Potato, Vacuum Pack VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.45% 129kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	285% 48.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	25% 32.4g	130g per day for Men 19-50 years
Sugars	9.78% 7.1g	6.1% 4.4g	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% 0g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	39.5% 15g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	63% 566μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sweet Potato, Vacuum Pack	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.1% 31mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	202% 111μg	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	67% 7.4mg	11mg per day for Men 19-50 years
Water	2.9% 108g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sweet Potato, Vacuum Pack VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Sweet Potato, Vacuum Pack versus 5 oz of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds:

• 5 ounces of Canned Sweet Potato, Vacuum Pack have more Vitamin A and 24 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 8.6 times more Vitamin B1, 4.9 times more Vitamin B2, 5.6 times more Vitamin B3, 13.3 times more Vitamin B5, 4.2 times more Vitamin B6, 13.8 times more Vitamin B9, 36.3 times more Vitamin E and 1.4 times more Vitamin K than Canned Sweet Potato, Vacuum Pack.
• 5 ounces of Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin K
• 5 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Sweet Potato, Vacuum Pack as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Sweet Potato, Vacuum Pack vs Oil Roasted Sunflower Seeds:

• 5 ounces of Canned Sweet Potato, Vacuum Pack have 17.7 times more Sodium and 49.4 times more Water than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 4 times more Calcium, 13 times more Copper, 4.8 times more Iron, 5.8 times more Magnesium, 4.6 times more Manganese, 23.2 times more Phosphorus, 1.5 times more Potassium, 111.7 times more Selenium and 28.9 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• 5 ounces of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Sweet Potato, Vacuum Pack have 1.6 times more Sugars than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 6.5 times more Energy, 256.5 times more Fat, 172.4 times more Saturated Fat, 6.2 times more Omega 3, 481.8 times more Omega 6, 5.9 times more Fiber and 12.2 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6