Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Canned Sweet Potato, Syrup Pack, Drained Solids

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Sweet Potato, Syrup Pack, Drained Solids	5%	3%	92%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Energy	42.4% 1228kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	1.4% 0.24g	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	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	NA	15.7% 11.4g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	61% 34g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.44% 1.03μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 472μg	3.97% 16μg	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	24% 21.4mg	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	NA	15.2% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Drained Solids	Recommended Dietary Allowance
Calcium	11.3% 113mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	37% 0.33mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	53% 1.22mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	11.3% 383mg	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	5.16% 77.4mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Canned Sweet Potato, Syrup Pack, Drained Solids per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Toasted Sunflower Seeds have 13 times more Vitamin B1, 7.5 times more Vitamin B2, 12.3 times more Vitamin B3, 17.6 times more Vitamin B5, 13 times more Vitamin B6 and 29.8 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain more Vitamin A and 7.7 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 Sweet Potato, Syrup Pack, Drained Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Drained Solids:

• 7 ounces of Toasted Sunflower Seeds have 3.4 times more Calcium, 11 times more Copper, 7.2 times more Iron, 10.8 times more Magnesium, 3.4 times more Manganese, 46.3 times more Phosphorus, 2.5 times more Potassium and 33.1 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Drained Solids contain 13 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 5.7 times more Energy, 177.5 times more Fat, 86.3 times more Saturated Fat, 3.6 times more Omega 3, 314.2 times more Omega 6, 3.8 times more Fiber and 13.4 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
• Both Toasted Sunflower Seeds and Canned Sweet Potato, Syrup Pack, Drained Solids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Drained Solids provide inadequate amounts of Omega 3 and Omega 6