Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Baked Sweet Potato	Recommended Dietary Allowance
Energy	40% 1155kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	31.6% 41g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	17.7% 13g	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	1.37% 0.99g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 4.52g	g per day for Men 19-50 years
Fiber	58% 22g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	2.98% 12μg	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	43.2% 39mg	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	345% 51.8mg	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	14% 139mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	35.5% 0.32mg	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	94% 7.54mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	43% 0.99mg	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	327% 2292mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.06% 150g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.3 times more Vitamin B2, 4.7 times more Vitamin B3, 8 times more Vitamin B5, 2.8 times more Vitamin B6, 39.5 times more Vitamin B9 and 36.8 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains more Vitamin A and 14 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sweet Potato Baked in skin, flesh only have similar amounts of Vitamin B1 and Vitamin K per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Calcium, 11.4 times more Copper, 5.5 times more Iron, 4.8 times more Magnesium, 4.2 times more Manganese, 21.4 times more Phosphorus, 1.8 times more Potassium, 396.5 times more Selenium and 16.5 times more Zinc than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 12 times more Sodium and 63.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.5 times more Energy, 332 times more Fat, 100.4 times more Saturated Fat, 11.5 times more Omega 3, 364.2 times more Omega 6, 3.4 times more Fiber and 9.6 times more Protein than Sweet Potato Baked in skin, flesh only.
• While Sweet Potato Baked in skin, flesh only contains 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Sweet Potato Baked in skin, flesh only have similar amounts of Carbohydrate per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.