Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Steamed Sweet Potato Leaves

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Steamed Sweet Potato Leaves	21%	7%	72%

Macro Nutrients

	Roasted Sunflower Seeds	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Energy	40% 1155kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	1.3% 0.22g	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	11.3% 14.6g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	15% 11g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	32.4% 292μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 470μg	24.3% 97μg	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	3.3% 2.98mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Steamed Sweet Potato Leaves	Recommended Dietary Allowance
Calcium	14% 139mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	7.28% 0.065mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	19.8% 0.45mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.8% 177g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 7 times more Vitamin B3, 35.2 times more Vitamin B5, 5 times more Vitamin B6, 4.8 times more Vitamin B9 and 27.2 times more Vitamin E than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain more Vitamin A and 40.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Steamed Sweet Potato Leaves have similar amounts of Vitamin B1, Vitamin B2 and Vitamin C per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Steamed Sweet Potato Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.1 times more Calcium, 55.5 times more Copper, 6 times more Iron, 2.7 times more Magnesium, 9.2 times more Manganese, 28.9 times more Phosphorus, 2.7 times more Potassium, 88.1 times more Selenium and 20.3 times more Zinc than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 74.3 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 16.6 times more Energy, 146.5 times more Fat, 80.3 times more Saturated Fat, 3.3 times more Omega 3, 290.1 times more Omega 6, 3.3 times more Carbohydrate, 5.8 times more Fiber and 8.9 times more Protein than Steamed Sweet Potato Leaves.
• While Steamed Sweet Potato Leaves contain 2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Steamed Sweet Potato Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.