Comparing Nutrients in 7 ounces Baked Frozen Sweet Potato VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Baked Frozen Sweet Potato	7%	1%	92%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Baked Frozen Sweet Potato	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	6.84% 198kcal	42.2% 1224kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	25% 18g	29% 21g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 21g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	61.2% 34.3g	56g per day for Men 19-50 years

Vitamins

	Baked Frozen Sweet Potato	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	230% 2070μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.2% 1.1mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.3% 3.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	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	20% 18mg	5.95% 5.36mg	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	10% 1.53mg	303% 45.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Frozen Sweet Potato	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	40.4% 0.36mg	352% 3.17mg	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	13.4% 1.07mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	179% 4.1mg	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	12.5% 87.3mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	377% 207μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	3.95% 146g	0.033% 1.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Frozen Sweet Potato VS Sunflower Seed Butter per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Frozen Sweet Potato vs Sunflower Seed Butter:

• 7 ounces of Baked Frozen Sweet Potato have 1.2 times more Vitamin B1 and 3.4 times more Vitamin C than Sunflower Seed Butter.
• While 7 oz of Sunflower Seed Butter no Salt contain 2.9 times more Vitamin B2, 12.2 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6, 10.8 times more Vitamin B9 and 29.7 times more Vitamin E than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato no Salt as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Frozen Sweet Potato vs Sunflower Seed Butter:

• 7 oz of Sunflower Seed Butter no Salt contain 1.8 times more Calcium, 8.7 times more Copper, 7.6 times more Iron, 14.8 times more Magnesium, 3.1 times more Manganese, 15.1 times more Phosphorus, 1.5 times more Potassium, 174 times more Selenium and 16.3 times more Zinc than Baked Frozen Sweet Potato no Salt.
• 7 ounces of Baked Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Sunflower Seed Butter no Salt contain 6.2 times more Energy, 460 times more Fat, 187.1 times more Saturated Fat, 7.1 times more Omega 3, 231.8 times more Omega 6, 3.2 times more Fiber and 10.1 times more Protein than Baked Frozen Sweet Potato no Salt.
• Both Baked Frozen Sweet Potato and Sunflower Seed Butter offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Baked Frozen Sweet Potato provide inadequate amounts of Omega 3 and Omega 6