Comparing Nutrients in 7 ounces Cooked Sweet Potato, Boiled, Without Skin with Salt VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Sweet Potato, Boiled, Without Skin with Salt	7%	2%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.2% 151kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	37% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	31.4% 41g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	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	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	60% 23g	38g per day for Men 19-50 years
Protein	4.85% 2.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	174% 1562μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.67% 1.07mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	123% 1.6mg	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	118% 472μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Sweet Potato, Boiled, Without Skin with Salt	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	404% 3.64mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	9.07% 63.5mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Sweet Potato, Boiled, Without Skin with Salt VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Sweet Potato, Boiled, Without Skin with Salt versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt vs Toasted Sunflower Seeds:

• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have more Vitamin A and 9.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 5.8 times more Vitamin B1, 6.1 times more Vitamin B2, 7.8 times more Vitamin B3, 12.2 times more Vitamin B5, 4.9 times more Vitamin B6 and 39.7 times more Vitamin B9 than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have insufficient amounts of Vitamin B9
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Sweet Potato, Boiled, Without Skin with Salt vs Toasted Sunflower Seeds:

• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt have 87.7 times more Sodium and 80.1 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Calcium, 19.5 times more Copper, 9.5 times more Iron, 7.2 times more Magnesium, 7.9 times more Manganese, 36.2 times more Phosphorus, 2.1 times more Potassium and 26.5 times more Zinc than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 8.1 times more Energy, 405.7 times more Fat, 148.8 times more Saturated Fat, more Omega 3, 467.4 times more Omega 6, 4.6 times more Fiber and 12.6 times more Protein than Cooked Sweet Potato, Boiled, Without Skin with Salt.
• Both Cooked Sweet Potato, Boiled, Without Skin with Salt and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Sweet Potato, Boiled, Without Skin with Salt provide inadequate amounts of Omega 3 and Omega 6