Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Canned Mashed Sweet Potato:
Oil Roasted Sunflower Seed Kernels have 11.9 times more Vitamin B1, 3.1 times more Vitamin B2, 4.3 times more Vitamin B3, 13.6 times more Vitamin B5, 3.4 times more Vitamin B6, 21.3 times more Vitamin B9, 33.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Mashed Sweet Potato.
While Canned Mashed Sweet Potato contains more Vitamin A and 4.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels as well as Canned Mashed Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Canned Mashed Sweet Potato:
Oil Roasted Sunflower Seed Kernels have 2.9 times more Calcium, 6.5 times more Copper, 3.2 times more Iron, 5.3 times more Magnesium, 2.1 times more Manganese, 21.9 times more Phosphorus, 2.3 times more Potassium, 97.8 times more Selenium and 24.8 times more Zinc than Canned Mashed Sweet Potato.
While Canned Mashed Sweet Potato contains 25 times more Sodium and 48 times more Water than Oil Roasted Sunflower Seed Kernels.
Comparison of macro-nutrients per 100 grams:
Oil Roasted Sunflower Seed Kernels have 5.9 times more Energy, 256.5 times more Fat, 172.4 times more Saturated Fat, 6.2 times more Omega 3, 481.8 times more Omega 6, 6.2 times more Fiber and 10.1 times more Protein than Canned Mashed Sweet Potato.
While Canned Mashed Sweet Potato contains 1.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels and Canned Mashed Sweet Potato have similar amounts of Carbohydrate per 100 g.
Both Oil Roasted Sunflower Seed Kernels as well as Canned Mashed Sweet Potato have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.