Comparing Nutrients in 100 grams Canned Mashed Sweet Potato VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Mashed Sweet Potato	8%	2%	90%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Mashed Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.5% 101kcal	20% 584kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	14% 4.46g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	15.4% 20g	130g per day for Men 19-50 years
Sugars	7.5% 5.45g	3.6% 2.62g	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	% 2.5g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	22.6% 8.6g	38g per day for Men 19-50 years
Protein	3.54% 1.98g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Canned Mashed Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	48.3% 435μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.96mg	52% 8.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	103% 1.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.57% 1.97μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.75% 11μg	56.8% 227μg	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	5.78% 5.2mg	1.56% 1.4mg	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	7.27% 1.1mg	234% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mashed Sweet Potato	Sunflower Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	200% 1.8mg	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	16.6% 1.33mg	65.6% 5.25mg	8mg per day for Men 19-50 years
Magnesium	5.7% 24mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	84.8% 1.95mg	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	7.43% 52mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	2% 74g	0.13% 4.73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Mashed Sweet Potato vs Sunflower Seeds:

• Canned Mashed Sweet Potato has 145 times more Vitamin A, 3.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 54.8 times more Vitamin B1, 3.9 times more Vitamin B2, 8.7 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6, 20.6 times more Vitamin B9 and 32.3 times more Vitamin E than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Mashed Sweet Potato vs Sunflower Seeds:

• Canned Mashed Sweet Potato has 8.3 times more Sodium and 15.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.6 times more Calcium, 6.5 times more Copper, 3.9 times more Iron, 13.5 times more Magnesium, 2 times more Manganese, 12.7 times more Phosphorus, 3.1 times more Potassium, 66.3 times more Selenium and 23.8 times more Zinc than Canned Mashed Sweet Potato.

Comparison of macro-nutrients per 100 grams:

• Canned Mashed Sweet Potato has 2.1 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.8 times more Energy, 257.3 times more Fat, 108.7 times more Saturated Fat, 4.6 times more Omega 3, 324.6 times more Omega 6, 5.1 times more Fiber and 10.5 times more Protein than Canned Mashed Sweet Potato.
• Both Canned Mashed Sweet Potato and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 100 g.
• Both Canned Mashed Sweet Potato as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.