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

Macros Ratio

	Protein	Fat	Carbs
Canned Sweet Potato, Vacuum Pack	7%	2%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Sweet Potato, Vacuum Pack	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.45% 129kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	22.5% 29g	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	43% 16.3g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Sweet Potato, Vacuum Pack	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.56% 1.05mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	87.8% 1.14mg	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	84.3% 337μg	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	2.2% 2mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.1% 31mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	289% 2.6mg	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	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	130% 3mg	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	234% 1641mg	700mg per day for Men 19-50 years
Potassium	13% 442mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	2.9% 108g	0.038% 1.4g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Canned Sweet Potato, Vacuum Pack have more Vitamin A and 18.9 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 8.8 times more Vitamin B1, 5 times more Vitamin B2, 5.7 times more Vitamin B3, 13.5 times more Vitamin B5, 4.2 times more Vitamin B6 and 14 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Sweet Potato, Vacuum Pack as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Sweet Potato, Vacuum Pack have 17.7 times more Sodium and 76 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 13.2 times more Copper, 7.7 times more Iron, 5.9 times more Magnesium, 4.6 times more Manganese, 23.6 times more Phosphorus, 1.6 times more Potassium and 29.4 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• 5 ounces of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 6.8 times more Energy, 284 times more Fat, 145.2 times more Saturated Fat, 6.1 times more Omega 3, 526.6 times more Omega 6, 6.4 times more Fiber and 10.4 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Canned Sweet Potato, Vacuum Pack and Toasted 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