Comparing Nutrients in 100 grams Sunflower Seed Flour VS Frozen Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Frozen Sweet Potato	7%	2%	91%

Macro Nutrients

	Sunflower Seed Flour	Frozen Sweet Potato	Recommended Dietary Allowance
Energy	11.2% 326kcal	3.3% 96kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.6% 36g	17% 22.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	86% 48g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Frozen Sweet Potato	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	57.6% 518μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	266% 3.2mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.97% 1.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.5% 222μg	5.25% 21μg	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	1.44% 1.3mg	14.8% 13.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Frozen Sweet Potato	Recommended Dietary Allowance
Calcium	11.4% 114mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	19.7% 0.18mg	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	82.8% 6.62mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	29% 0.67mg	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	98% 689mg	6.43% 45mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	106% 58.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	0.2% 7.47g	2.02% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Frozen Sweet Potato per 100 g

Compare the macro and micronutrient content in 100 g of Sunflower Seed Flour versus 100 g of Frozen Sweet Potato to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sunflower Seed Flour vs Frozen Sweet Potato:

• 100 grams of Sunflower Seed Flour have 47.6 times more Vitamin B1, 5.2 times more Vitamin B2, 12.2 times more Vitamin B3, 12.8 times more Vitamin B5, 4.3 times more Vitamin B6 and 10.6 times more Vitamin B9 than Frozen Sweet Potato.
• While 100 g of Frozen Sweet Potato, Unprepared contain 259 times more Vitamin A and 10.2 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Frozen Sweet Potato, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sunflower Seed Flour vs Frozen Sweet Potato:

• 100 grams of Sunflower Seed Flour have 3.1 times more Calcium, 9.7 times more Copper, 12.5 times more Iron, 15.7 times more Magnesium, 3 times more Manganese, 15.3 times more Phosphorus, 97 times more Selenium and 16 times more Zinc than Frozen Sweet Potato.
• While 100 g of Frozen Sweet Potato, Unprepared contain 5.4 times more Potassium and 10 times more Water than Partially Defatted Sunflower Seed Flour.
• 100 grams of Sunflower Seed Flour lack sufficient amounts of Potassium
• 100 grams of Frozen Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sunflower Seed Flour have 3.4 times more Energy, 13 times more Omega 6, 1.6 times more Carbohydrate, 3.1 times more Fiber and 28.1 times more Protein than Frozen Sweet Potato.
• 100 grams of Frozen Sweet Potato provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Frozen Sweet Potato, Unprepared provide inadequate amounts of Omega 3 in 100 grams.