Comparing Nutrients in 5 ounces Boiled Sweet Potato no Skin VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Sweet Potato no Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3.7% 108kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	25.4% 33g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	20.6% 15g	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	0.84% 0.61g	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.03g	% 15g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	124% 1116μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.52% 1.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.13% 8.5μg	84% 336μg	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	20% 18mg	4.25% 3.83mg	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	8.9% 1.33mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	252% 2.26mg	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	12.8% 1.02mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	128% 2.94mg	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	6.48% 45.4mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	269% 148μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	3.07% 114g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sweet Potato no Skin VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Sweet Potato no Skin versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Sweet Potato no Skin vs Sunflower Seed Butter:

• 5 ounces of Boiled Sweet Potato no Skin have 4.7 times more Vitamin C than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 3.5 times more Vitamin B2, 12.5 times more Vitamin B3, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 39.5 times more Vitamin B9 and 24.4 times more Vitamin E than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Sunflower Seed Butter provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• Both Boiled Sweet Potato without Skin as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Sweet Potato no Skin vs Sunflower Seed Butter:

• 5 ounces of Boiled Sweet Potato no Skin have 129.2 times more Water than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.4 times more Calcium, 17 times more Copper, 5.7 times more Iron, 17.3 times more Magnesium, 7.8 times more Manganese, 20.8 times more Phosphorus, 2.5 times more Potassium, 522 times more Selenium and 24.5 times more Zinc than Boiled Sweet Potato without Skin.
• 5 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sunflower Seed Butter no Salt contain 8.1 times more Energy, 394.3 times more Fat, 150.9 times more Saturated Fat, more Omega 3, 159.6 times more Omega 6, 1.3 times more Carbohydrate, 1.8 times more Sugars, 2.3 times more Fiber and 12.6 times more Protein than Boiled Sweet Potato without Skin.
• 5 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 3 and Omega 6