Comparing Nutrients in 7 ounces Sunflower Seeds VS Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sweet Potato	7%	1%	92%

Macro Nutrients

	Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Energy	40% 1159kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.15% 0.026g	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	30.7% 40g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	11.4% 8.3g	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	1.9% 1.4g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 5g	g per day for Men 19-50 years
Fiber	45% 17g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	5.56% 3.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	156% 1407μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.6% 3.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	5.46% 22μg	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	5.3% 4.76mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Calcium	15.5% 155mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	33.3% 0.3mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	22.3% 0.51mg	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	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	4.14% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Sweet Potato:

• Dried Sunflower Seed Kernels have 19 times more Vitamin B1, 5.8 times more Vitamin B2, 15 times more Vitamin B3, 1.4 times more Vitamin B5, 6.4 times more Vitamin B6, 20.6 times more Vitamin B9 and 135.3 times more Vitamin E than Raw Sweet Potato.
• While Raw Sweet Potato contains 236.3 times more Vitamin A, 1.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Sweet Potato:

• Dried Sunflower Seed Kernels have 2.6 times more Calcium, 11.9 times more Copper, 8.6 times more Iron, 13 times more Magnesium, 7.6 times more Manganese, 14 times more Phosphorus, 1.9 times more Potassium, 88.3 times more Selenium and 16.7 times more Zinc than Raw Sweet Potato.
• While Raw Sweet Potato contains 6.1 times more Sodium and 16.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 6.8 times more Energy, 1029.2 times more Fat, 247.5 times more Saturated Fat, 60 times more Omega 3, 1773.1 times more Omega 6, 2.9 times more Fiber and 13.2 times more Protein than Raw Sweet Potato.
• While Raw Sweet Potato contains 1.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Sweet Potato have similar amounts of Carbohydrate per 7 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Sweet Potato have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.