Comparing Nutrients in 5 ounces Cooked Sweet Potato, Boiled, Without Skin with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.7% 108kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	273% 46.5g	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	26.2% 34g	130g per day for Men 19-50 years
Sugars	11.2% 8.14g	5.34% 3.87g	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	41.4% 15.7g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	124% 1116μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.12% 0.067mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.77% 0.76mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	87.7% 1.14mg	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	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	8.9% 1.33mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	288% 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	12.8% 1.02mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	6.48% 45.4mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	9.6% 326mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	3.07% 114g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Boiled, Without Skin with Salt VS Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt versus 5 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Roasted Sunflower Seeds:

• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have more Vitamin A and 9.1 times more Vitamin C than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B1, 5.2 times more Vitamin B2, 13.1 times more Vitamin B3, 12.1 times more Vitamin B5, 4.9 times more Vitamin B6, 39.5 times more Vitamin B9, 27.8 times more Vitamin E and 1.3 times more Vitamin K than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9 and Vitamin K
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Dry Roasted 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, Boiled, Without Skin with Salt vs Roasted Sunflower Seeds:

• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have 87.7 times more Sodium and 66.8 times more Water than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Calcium, 19.5 times more Copper, 5.3 times more Iron, 7.2 times more Magnesium, 7.9 times more Manganese, 36.1 times more Phosphorus, 3.7 times more Potassium, 396.5 times more Selenium and 26.5 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have 2.1 times more Sugars than Roasted Sunflower Seeds.
• While 5 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 7.7 times more Energy, 355.7 times more Fat, 130.5 times more Saturated Fat, more Omega 3, 409.8 times more Omega 6, 1.4 times more Carbohydrate, 4.4 times more Fiber and 14.1 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 5 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6