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

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Sweet Potato	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.9% 171kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	35% 45.4g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	8.5% 6.17g	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	1.9% 1.4g	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	% 1.9g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 5g	% 4.7g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	55.4% 21g	38g per day for Men 19-50 years
Protein	5.56% 3.1g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	156% 1407μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.6% 3.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.46% 22μg	116% 464μg	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	5.3% 4.76mg	2.43% 2.2mg	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	3.44% 0.52mg	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	398% 3.58mg	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	15% 1.2mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	179% 4.13mg	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	13.3% 93mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	4.14% 153g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Oil Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweet Potato versus 7 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Sweet Potato have more Vitamin A and 2.2 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 4.6 times more Vitamin B2, 7.4 times more Vitamin B3, 8.7 times more Vitamin B5, 3.8 times more Vitamin B6, 21.3 times more Vitamin B9, 139.7 times more Vitamin E and 1.7 times more Vitamin K than Raw Sweet Potato.
• 7 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Sweet Potato as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sweet Potato have 18.3 times more Sodium and 50.2 times more Water than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 2.9 times more Calcium, 11.9 times more Copper, 7 times more Iron, 5.1 times more Magnesium, 8.1 times more Manganese, 24.2 times more Phosphorus, 1.4 times more Potassium, 130.3 times more Selenium and 17.4 times more Zinc than Raw Sweet Potato.
• 7 ounces of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweet Potato have 1.3 times more Sugars than Oil Roasted Sunflower Seeds.
• While 7 oz of Oil Roasted Sunflower Seed Kernels contain 6.9 times more Energy, 1026 times more Fat, 392.7 times more Saturated Fat, 81 times more Omega 3, 2631.4 times more Omega 6, 3.5 times more Fiber and 12.8 times more Protein than Raw Sweet Potato.
• Both Sweet Potato and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6