Lets compare vitamin content per 100 grams of Canned Mashed Sweet Potato vs Roasted Sunflower Seeds:
Canned Mashed Sweet Potato has more Vitamin A and 3.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Vitamin B1, 2.7 times more Vitamin B2, 7.4 times more Vitamin B3, 13.8 times more Vitamin B5, 3.4 times more Vitamin B6, 21.5 times more Vitamin B9 and 23.9 times more Vitamin E than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 100 g.
Both Canned Mashed Sweet Potato as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.
Comparing minerals per 100 grams for Canned Mashed Sweet Potato vs Roasted Sunflower Seeds:
Canned Mashed Sweet Potato has 25 times more Sodium and 61.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Calcium, 6.6 times more Copper, 2.9 times more Iron, 5.4 times more Magnesium, 2.1 times more Manganese, 22.2 times more Phosphorus, 4 times more Potassium, 99.1 times more Selenium and 25.2 times more Zinc than Canned Mashed Sweet Potato.
Comparison of macro-nutrients per 100 grams:
Canned Mashed Sweet Potato has 2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5.8 times more Energy, 249 times more Fat, 127.3 times more Saturated Fat, 5.3 times more Omega 3, 461.7 times more Omega 6, 6.5 times more Fiber and 9.8 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 100 g.
Both Canned Mashed Sweet Potato as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.