Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Canned Sweet Potato, Vacuum Pack

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Sweet Potato, Vacuum Pack	7%	2%	91%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Energy	42.4% 1228kcal	6.23% 181kcal	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	32.2% 42g	130g per day for Men 19-50 years
Sugars	NA	13.7% 9.92g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	61% 34g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 792μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.7% 0.64mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.16μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 472μg	8.43% 33.7μg	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	3.1% 2.78mg	58.2% 52.4mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Sweet Potato, Vacuum Pack	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	30.6% 0.28mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	39.3% 0.9mg	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% 97mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	18.2% 619mg	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	7% 105mg	1500mg per day for Men 19-50 years
Zinc	96% 10.5mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.054% 2g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Canned Sweet Potato, Vacuum Pack per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Sunflower Seeds versus 7 oz of Canned Sweet Potato, Vacuum Pack 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, Vacuum Pack:

• 7 ounces of Toasted Sunflower Seeds have 8.8 times more Vitamin B1, 5 times more Vitamin B2, 5.7 times more Vitamin B3, 13.5 times more Vitamin B5, 4.2 times more Vitamin B6 and 14 times more Vitamin B9 than Canned Sweet Potato, Vacuum Pack.
• While 7 oz of Canned Sweet Potato, Vacuum Pack contain more Vitamin A and 18.9 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, Vacuum Pack 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, Vacuum Pack:

• 7 ounces of Toasted Sunflower Seeds have 2.6 times more Calcium, 13.2 times more Copper, 7.7 times more Iron, 5.9 times more Magnesium, 4.6 times more Manganese, 23.6 times more Phosphorus, 1.6 times more Potassium and 29.4 times more Zinc than Canned Sweet Potato, Vacuum Pack.
• While 7 oz of Canned Sweet Potato, Vacuum Pack contain 17.7 times more Sodium and 76 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Canned Sweet Potato, Vacuum Pack lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 6.8 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, 6.4 times more Fiber and 10.4 times more Protein than Canned Sweet Potato, Vacuum Pack.
• Both Toasted Sunflower Seeds and Canned Sweet Potato, Vacuum Pack offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Sweet Potato, Vacuum Pack provide inadequate amounts of Omega 3 and Omega 6