Comparing Nutrients in 7 ounces Boiled Sweet Potato no Skin VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Boiled Sweet Potato no Skin	Sunflower Seeds	Recommended Dietary Allowance
Energy	5.2% 151kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	7.17% 5.2g	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	1.18% 0.85g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 2.84g	% 4.96g	g per day for Men 19-50 years
Fiber	13% 4.96g	45% 17g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	174% 1562μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	205% 2.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.13% 2.74μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	113% 450μg	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	28.2% 25.4mg	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	12.4% 1.87mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	397% 3.57mg	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	18% 1.43mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	168% 3.87mg	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	9.07% 63.5mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	3.57% 53.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Sweet Potato no Skin vs Sunflower Seeds:

• Boiled Sweet Potato without Skin has 262.3 times more Vitamin A, 9.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 26.4 times more Vitamin B1, 7.6 times more Vitamin B2, 15.5 times more Vitamin B3, 1.9 times more Vitamin B5, 8.2 times more Vitamin B6, 37.8 times more Vitamin B9 and 37.4 times more Vitamin E than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Sweet Potato no Skin vs Sunflower Seeds:

• Boiled Sweet Potato without Skin has 3 times more Sodium and 16.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Calcium, 19.1 times more Copper, 7.3 times more Iron, 18.1 times more Magnesium, 7.3 times more Manganese, 20.6 times more Phosphorus, 2.8 times more Potassium, 265 times more Selenium and 25 times more Zinc than Boiled Sweet Potato without Skin.

Comparison of macro-nutrients per 7 ounces:

• Boiled Sweet Potato without Skin has 2.2 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.7 times more Energy, 367.6 times more Fat, 143.7 times more Saturated Fat, more Omega 3, 377.9 times more Omega 6, 3.4 times more Fiber and 15.2 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato without Skin and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 7 oz.
• Both Boiled Sweet Potato without Skin as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.