Comparing Nutrients in 7 ounces Sunflower Seeds VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Sunflower Seeds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	40% 1159kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	32.2% 42g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	13.7% 9.92g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	88% 792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	8.43% 33.7μg	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	3.1% 2.78mg	58.2% 52.4mg	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	465% 69.8mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	30.6% 0.28mg	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	130% 10.4mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	39.3% 0.9mg	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	187% 1310mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.08% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Canned Sweet Potato, Vacuum Pack:

• Dried Sunflower Seed Kernels have 40 times more Vitamin B1, 6.2 times more Vitamin B2, 11.2 times more Vitamin B3, 2.2 times more Vitamin B5, 7.1 times more Vitamin B6, 13.4 times more Vitamin B9 and 35.2 times more Vitamin E than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 133 times more Vitamin A, 18.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Canned Sweet Potato, Vacuum Pack:

• Dried Sunflower Seed Kernels have 3.5 times more Calcium, 12.9 times more Copper, 5.9 times more Iron, 14.8 times more Magnesium, 4.3 times more Manganese, 13.5 times more Phosphorus, 2.1 times more Potassium, 75.7 times more Selenium and 27.8 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 5.9 times more Sodium and 16.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 6.4 times more Energy, 257.3 times more Fat, 108.7 times more Saturated Fat, 4.6 times more Omega 3, 324.6 times more Omega 6, 4.8 times more Fiber and 12.6 times more Protein than Canned Sweet Potato, Vacuum Pack.
• While Canned Sweet Potato, Vacuum Pack contains 1.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Canned Sweet Potato, Vacuum Pack have similar amounts of Carbohydrate per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Canned Sweet Potato, Vacuum Pack have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.