Comparing Nutrients in 5 ounces Baked Sweet Potato VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Energy	4.4% 128kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	22% 28.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	32% 12g	38g per day for Men 19-50 years
Protein	5.1% 2.85g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	151% 1362μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	147% 1.9mg	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	80.4% 322μg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.4% 54mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	3.4% 51mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has 320.3 times more Vitamin A, 14 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.8 times more Vitamin B1, 3.3 times more Vitamin B2, 5.6 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, 37.8 times more Vitamin B9 and 49.5 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Sweet Potato Baked in skin, flesh only has 4 times more Sodium and 16 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Calcium, 11.2 times more Copper, 7.6 times more Iron, 12 times more Magnesium, 3.9 times more Manganese, 12.2 times more Phosphorus, 1.4 times more Potassium, 265 times more Selenium and 15.6 times more Zinc than Sweet Potato Baked in skin, flesh only.

Comparison of macro-nutrients per 5 ounces:

• Sweet Potato Baked in skin, flesh only has 2.5 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.5 times more Energy, 343.1 times more Fat, 85.7 times more Saturated Fat, 10 times more Omega 3, 256.1 times more Omega 6, 2.6 times more Fiber and 10.3 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.