Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Canned Mashed Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Mashed Sweet Potato	8%	2%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Energy	42.4% 1228kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.4% 41g	35.4% 46g	130g per day for Men 19-50 years
Sugars	NA	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	60% 23g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	61% 34g	7% 3.93g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 863μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13% 3.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 472μg	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	11.5% 10.3mg	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	NA	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Mashed Sweet Potato	Recommended Dietary Allowance
Calcium	11.3% 113mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	61.3% 0.55mg	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	169% 13.5mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	85.2% 1.96mg	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	328% 2298mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	9.92% 149mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.96% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Canned Mashed Sweet Potato per 7 oz

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

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

• 7 ounces of Toasted Sunflower Seeds have 12 times more Vitamin B1, 3.2 times more Vitamin B2, 4.4 times more Vitamin B3, 13.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 21.6 times more Vitamin B9 than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain more Vitamin A and 3.7 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 1.9 times more Calcium, 6.6 times more Copper, 5.1 times more Iron, 5.4 times more Magnesium, 2.1 times more Manganese, 22.3 times more Phosphorus, 2.3 times more Potassium and 25.2 times more Zinc than Canned Mashed Sweet Potato.
• While 7 oz of Canned Mashed Sweet Potato contain 25 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 6.1 times more Energy, 284 times more Fat, 145.2 times more Saturated Fat, 6.1 times more Omega 3, 526.6 times more Omega 6, 6.8 times more Fiber and 8.7 times more Protein than Canned Mashed Sweet Potato.
• Both Toasted Sunflower Seeds and Canned Mashed Sweet Potato offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 3 and Omega 6