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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Boiled Sweet Potato no Skin	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	3.7% 108kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	7.24% 1.23g	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	39% 50.8g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	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	0.84% 0.61g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	124% 1116μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	82% 1.07mg	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	78.7% 315μg	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	2.05% 1.84mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	270% 2.43mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	122% 2.8mg	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	140% 977mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	150% 82.5μg	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	63.8% 7mg	11mg per day for Men 19-50 years
Water	3.07% 114g	0.29% 10.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Sweet Potato no Skin versus 5 oz of Sunflower Seed Flour 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 Flour:

• 5 ounces of Boiled Sweet Potato no Skin have 393.5 times more Vitamin A and 9.8 times more Vitamin C than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 56.9 times more Vitamin B1, 5.7 times more Vitamin B2, 13.6 times more Vitamin B3, 11.4 times more Vitamin B5, 4.6 times more Vitamin B6 and 37 times more Vitamin B9 than Boiled Sweet Potato without Skin.
• 5 ounces of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Sweet Potato without Skin as well as Partially Defatted Sunflower Seed Flour 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 Flour:

• 5 ounces of Boiled Sweet Potato no Skin have 3.4 times more Potassium and 10.7 times more Water than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 4.2 times more Calcium, 18.2 times more Copper, 9.2 times more Iron, 19.2 times more Magnesium, 7.4 times more Manganese, 21.5 times more Phosphorus, 291 times more Selenium and 24.8 times more Zinc than Boiled Sweet Potato without Skin.
• 5 ounces of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium and Zinc
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 4.3 times more Energy, 14.2 times more Omega 6, 2 times more Carbohydrate, 2.1 times more Fiber and 35.1 times more Protein than Boiled Sweet Potato without Skin.
• 5 ounces of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 6
• Both Boiled Sweet Potato without Skin as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in five ounces.