Comparing Nutrients in 7 ounces Canned Mashed Sweet Potato VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Canned Mashed Sweet Potato	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	6.9% 200kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	54.7% 71g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	8.88% 3.37g	27% 10.3g	38g per day for Men 19-50 years
Protein	7% 3.93g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	96% 863μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13% 3.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	110% 441μg	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	11.5% 10.3mg	2.87% 2.58mg	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	14.4% 2.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	378% 3.4mg	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	33% 2.64mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	170% 3.9mg	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	14.7% 103mg	195% 1367mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	210% 115μg	55μg per day for Men 19-50 years
Sodium	9.92% 149mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	3.96% 147g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mashed Sweet Potato VS Sunflower Seed Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Mashed Sweet Potato vs Sunflower Seed Flour:

• 7 ounces of Canned Mashed Sweet Potato have 217.5 times more Vitamin A and 4 times more Vitamin C than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 118 times more Vitamin B1, 3 times more Vitamin B2, 7.7 times more Vitamin B3, 12.9 times more Vitamin B5, 3.2 times more Vitamin B6 and 20.2 times more Vitamin B9 than Canned Mashed Sweet Potato.
• 7 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Mashed Sweet Potato as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Mashed Sweet Potato vs Sunflower Seed Flour:

• 7 ounces of Canned Mashed Sweet Potato have 3.1 times more Potassium and 25 times more Sodium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 3.8 times more Calcium, 6.2 times more Copper, 5 times more Iron, 14.4 times more Magnesium, 2 times more Manganese, 13.3 times more Phosphorus, 72.8 times more Selenium and 23.6 times more Zinc than Canned Mashed Sweet Potato.
• 7 ounces of Canned Mashed Sweet Potato lack sufficient amounts of Selenium and Zinc
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 3.2 times more Energy, 12.2 times more Omega 6, 1.5 times more Carbohydrate, 3.1 times more Fiber and 24.3 times more Protein than Canned Mashed Sweet Potato.
• 7 ounces of Canned Mashed Sweet Potato provide inadequate amounts of Omega 6
• Both Canned Mashed Sweet Potato as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in seven ounces.