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

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Sweet Potato, Syrup Pack, Solids And Liquids	4%	2%	94%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Energy	42.4% 1228kcal	6.1% 177kcal	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	32% 41.5g	130g per day for Men 19-50 years
Sugars	NA	42% 30.6g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	61% 34g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	83% 748μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	5.66% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.65% 0.79μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 472μg	3.47% 14μg	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	23% 21mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Sweet Potato, Syrup Pack, Solids And Liquids	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	27.3% 0.25mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	43.7% 1mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And Liquids 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, Solids And Liquids:

• 7 ounces of Toasted Sunflower Seeds have 13.5 times more Vitamin B1, 6.2 times more Vitamin B2, 9.2 times more Vitamin B3, 21.4 times more Vitamin B5, 15.8 times more Vitamin B6 and 34 times more Vitamin B9 than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain more Vitamin A and 7.5 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
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids 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, Solids And Liquids:

• 7 ounces of Toasted Sunflower Seeds have 3.8 times more Calcium, 14.8 times more Copper, 8.5 times more Iron, 9.9 times more Magnesium, 4.2 times more Manganese, 42.9 times more Phosphorus, 2.7 times more Potassium and 27.9 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• While 7 oz of Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 77.4 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 7 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, 4.6 times more Fiber and 17.6 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
• Both Toasted Sunflower Seeds and Canned Sweet Potato, Syrup Pack, Solids And Liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Sweet Potato, Syrup Pack, Solids And Liquids provide inadequate amounts of Omega 3, Omega 6 and Protein