Comparing Nutrients in 5 ounces Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Baked In Skin, Flesh with Salt	9%	1%	90%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	4.4% 128kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.3g	22.5% 29g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0.98% 0.71g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 3.23g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	43% 16.3g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	151% 1362μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.2% 2.1mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	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	31% 27.8mg	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	6.7% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Baked In Skin, Flesh with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.4% 54mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	12.2% 0.98mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	11% 76.5mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	NA	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.038% 1.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Baked In Skin, Flesh with Salt VS Toasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Sweet Potato, Baked In Skin, Flesh with Salt 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Toasted Sunflower Seeds:

• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have more Vitamin A and 14 times more Vitamin C than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.8 times more Vitamin B3, 8 times more Vitamin B5, 2.8 times more Vitamin B6 and 39.7 times more Vitamin B9 than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have insufficient amounts of Vitamin B9
• 5 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt 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 Cooked Sweet Potato, Baked In Skin, Flesh with Salt vs Toasted Sunflower Seeds:

• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt have 82 times more Sodium and 75.8 times more Water than Toasted Sunflower Seeds.
• While 5 oz of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Calcium, 11.4 times more Copper, 9.9 times more Iron, 4.8 times more Magnesium, 4.3 times more Manganese, 21.4 times more Phosphorus and 16.6 times more Zinc than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Toasted Sunflower Seeds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Sunflower Seed Kernels no Salt contain 6.9 times more Energy, 378.7 times more Fat, 114.5 times more Saturated Fat, 13.2 times more Omega 3, 415.4 times more Omega 6, 3.5 times more Fiber and 8.6 times more Protein than Cooked Sweet Potato, Baked In Skin, Flesh with Salt.
• Both Cooked Sweet Potato, Baked In Skin, Flesh with Salt and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Sweet Potato, Baked In Skin, Flesh with Salt provide inadequate amounts of Omega 3 and Omega 6