Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	40.5% 1175kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	34% 44g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	71% 40g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	116% 464μg	10.4% 41.7μg	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	2.43% 2.2mg	29.3% 26.4mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	17.3% 173mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	39% 0.35mg	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	106% 8.5mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	21.3% 724mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Frozen Sweet Potato per 7 oz

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

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

• 7 ounces of Oil Roasted Sunflower Seeds have 4.8 times more Vitamin B1, 5.5 times more Vitamin B2, 6.9 times more Vitamin B3, 13.5 times more Vitamin B5, 4.5 times more Vitamin B6 and 11.1 times more Vitamin B9 than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain more Vitamin A and 12.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Oil Roasted Sunflower Seeds have 2.4 times more Calcium, 10.2 times more Copper, 8.1 times more Iron, 5.8 times more Magnesium, 3.1 times more Manganese, 25.3 times more Phosphorus, 1.3 times more Potassium, 130.3 times more Selenium and 16.8 times more Zinc than Frozen Sweet Potato.
• While 7 oz of Frozen Sweet Potato, Unprepared contain 48.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• 7 ounces of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Sunflower Seeds have 6.2 times more Energy, 285 times more Fat, 181.2 times more Saturated Fat, 6.2 times more Omega 3, 510.6 times more Omega 6, 6.2 times more Fiber and 11.7 times more Protein than Frozen Sweet Potato.
• Both Oil Roasted Sunflower Seeds and Frozen Sweet Potato offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6