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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Baked Frozen Sweet Potato with Salt	7%	1%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Energy	40% 1155kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.53% 0.089g	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	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	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	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	181% 1629μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.3% 3.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	11% 43.7μg	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	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Baked Frozen Sweet Potato with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	40.4% 0.36mg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	57.4% 1.3mg	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	327% 2292mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	32.3% 484mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.95% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Baked Frozen Sweet Potato with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Sunflower Seeds versus 7 oz of Baked Frozen Sweet Potato with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Sunflower Seeds have 1.6 times more Vitamin B1, 4.4 times more Vitamin B2, 12.7 times more Vitamin B3, 12.6 times more Vitamin B5, 4.3 times more Vitamin B6 and 10.8 times more Vitamin B9 than Baked Frozen Sweet Potato with Salt.
• While 7 oz of Baked Frozen Sweet Potato with Salt contain more Vitamin A and 6.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baked Frozen Sweet Potato with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Roasted Sunflower Seeds have 2 times more Calcium, 10 times more Copper, 7 times more Iron, 6.1 times more Magnesium, 3.2 times more Manganese, 26.3 times more Phosphorus, 2.3 times more Potassium, 132.2 times more Selenium and 17.6 times more Zinc than Baked Frozen Sweet Potato with Salt.
• While 7 oz of Baked Frozen Sweet Potato with Salt contain 81.3 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.
• 7 ounces of Baked Frozen Sweet Potato with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Sunflower Seeds have 5.8 times more Energy, 415 times more Fat, 200.7 times more Saturated Fat, 8.6 times more Omega 3, 728.5 times more Omega 6, 6.2 times more Fiber and 11.3 times more Protein than Baked Frozen Sweet Potato with Salt.
• Both Roasted Sunflower Seeds and Baked Frozen Sweet Potato with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Frozen Sweet Potato with Salt provide inadequate amounts of Omega 3 and Omega 6