Comparing Nutrients in 7 ounces Baked Sweet Potato VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.16% 179kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.6% 41g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	17.7% 13g	7.47% 5.4g	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	1.37% 0.99g	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	% 1.13g	NA	g per day for Men 19-50 years
Sucrose	% 4.52g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	58% 22g	38g per day for Men 19-50 years
Protein	7.12% 4g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	212% 1907μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16% 4.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	118% 470μg	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	43.2% 39mg	3.1% 2.78mg	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	9.4% 1.4mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	404% 3.63mg	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	17% 1.37mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	182% 4.2mg	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	15.3% 107mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.06% 150g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Sweet Potato vs Roasted Sunflower Seeds:

• Sweet Potato Baked in skin, flesh only has more Vitamin A and 14 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B2, 4.7 times more Vitamin B3, 8 times more Vitamin B5, 2.8 times more Vitamin B6, 39.5 times more Vitamin B9 and 36.8 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin K per 7 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked Sweet Potato vs Roasted Sunflower Seeds:

• Sweet Potato Baked in skin, flesh only has 12 times more Sodium and 63.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Calcium, 11.4 times more Copper, 5.5 times more Iron, 4.8 times more Magnesium, 4.2 times more Manganese, 21.4 times more Phosphorus, 1.8 times more Potassium, 396.5 times more Selenium and 16.5 times more Zinc than Sweet Potato Baked in skin, flesh only.

Comparison of macro-nutrients per 7 ounces:

• Sweet Potato Baked in skin, flesh only has 2.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.5 times more Energy, 332 times more Fat, 100.4 times more Saturated Fat, 11.5 times more Omega 3, 364.2 times more Omega 6, 3.4 times more Fiber and 9.6 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 7 oz.
• Both Sweet Potato Baked in skin, flesh only as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.