Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Sweet Potato

Macros Ratio

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

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Energy	20.4% 592kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	15.5% 20g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	5.77% 4.18g	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% 0g	0.97% 0.7g	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	% 0.74g	% 0.96g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 2.52g	g per day for Men 19-50 years
Fiber	28% 10.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	36% 20g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Vitamin A	0% 0μg	78.8% 709μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.83% 1.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	2.75% 11μg	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	1.22% 1.1mg	2.67% 2.4mg	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	242% 36.3mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sweet Potato	Recommended Dietary Allowance
Calcium	8.7% 87mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	16.8% 0.15mg	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	53.5% 4.3mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	11.2% 0.26mg	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	163% 1139mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	9.9% 337mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.1% 77.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Sweet Potato per 100 g

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

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Sweet Potato:

• 100 grams of Oil Roasted Sunflower Seeds have 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 Sweet Potato.
• While 100 g of Raw Sweet Potato contain more Vitamin A and 2.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 100 grams of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Sweet Potato have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Sweet Potato:

• 100 grams of Oil Roasted Sunflower Seeds have 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 Sweet Potato.
• While 100 g of Raw Sweet Potato contain 18.3 times more Sodium and 50.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 100 grams of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Sunflower Seeds have 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 Sweet Potato.
• While 100 g of Raw Sweet Potato contain 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Sweet Potato offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Sweet Potato provide inadequate amounts of Omega 3 and Omega 6