Comparing Nutrients in 100 calories Boiled Sweet Potato no Skin VS Sunflower Seed Butter

Weight per 100 calories

• Boiled Sweet Potato no Skin: 132g
• Sunflower Seed Butter: 16g

Sunflower Seed Butter no Salt has 8.1 times more energy per unit of mass than Boiled Sweet Potato without Skin, which is very high in comparison to other foods. Boiled Sweet Potato no Skin having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Sweet Potato no Skin or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sweet Potato no Skin	7%	2%	91%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Boiled Sweet Potato no Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	9.22% 8.95g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	2.9% 3.78g	130g per day for Men 19-50 years
Sugars	10.4% 7.55g	2.36% 1.7g	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	0.78% 0.57g	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	% 0.71g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 1.7g	g per day for Men 19-50 years
Fiber	8.66% 3.3g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Sweet Potato no Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	115% 1036μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	0.72% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.76% 0.062mg	2.03% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.42% 0.71mg	6.83% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.76mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	6.86% 0.089mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.05% 1.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.97% 7.9μg	9.6% 38.4μg	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	18.7% 17mg	0.49% 0.44mg	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	8.25% 1.24mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sweet Potato no Skin	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3.55% 35.5mg	1.04% 10.4mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	28.8% 0.26mg	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	12% 0.95mg	8.35% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.64% 23.7mg	12% 50.4mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	14.6% 0.34mg	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	6% 42mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	8.9% 303mg	2.75% 93mg	3400mg per day for Men 19-50 years
Selenium	0.48% 0.26μg	30.8% 17μg	55μg per day for Men 19-50 years
Sodium	2.37% 35.5mg	0.032% 0.49mg	1500mg per day for Men 19-50 years
Zinc	2.4% 0.26mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.85% 105g	0.003% 0.1g	3700g per day for Men 19-50 years

Boiled Sweet Potato No Skin VS Sunflower Seed Butter Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Sweet Potato no Skin or Sunflower Seed Butter?

Lets compare vitamin content per 100 calories of Boiled Sweet Potato no Skin vs Sunflower Seed Butter:

• 100 calories of Boiled Sweet Potato no Skin have 8.6 times more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B5, 2.4 times more Vitamin B6 and 38.5 times more Vitamin C than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 1.5 times more Vitamin B3, 4.9 times more Vitamin B9 and 3 times more Vitamin E than Boiled Sweet Potato without Skin.
• 100 calories of Boiled Sweet Potato no Skin have insufficient amounts of Vitamin B9
• 100 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Boiled Sweet Potato without Skin as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Sweet Potato no Skin vs Sunflower Seed Butter:

• 100 calories of Boiled Sweet Potato no Skin have 3.4 times more Calcium, 1.4 times more Iron, 3.2 times more Potassium, 73.1 times more Sodium and 1049.2 times more Water than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 2.1 times more Copper, 2.1 times more Magnesium, 2.6 times more Phosphorus, 64.3 times more Selenium and 3 times more Zinc than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Sunflower Seed Butter contain similar levels of Manganese per 100 calories.
• 100 calories of Boiled Sweet Potato no Skin lack sufficient amounts of Selenium
• 100 calories of Sunflower Seed Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Sweet Potato no Skin have 6.2 times more Carbohydrate, 4.4 times more Sugars and 3.6 times more Fiber than Sunflower Seed Butter.
• While 100 kcal of Sunflower Seed Butter no Salt contain 48.6 times more Fat, 18.6 times more Saturated Fat, 19.7 times more Omega 6 and 1.6 times more Protein than Boiled Sweet Potato without Skin.
• Both Boiled Sweet Potato no Skin and Sunflower Seed Butter offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Sweet Potato no Skin provide inadequate amounts of Omega 6
• Both Boiled Sweet Potato without Skin as well as Sunflower Seed Butter no Salt provide inadequate amounts of Omega 3 in 100 calories.