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Comparing Nutrients in 100 grams Canned Sweet Potato, Syrup Pack, Drained SolidsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Drained Solids
5%
3%
92%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

3.72%108kcal
Energy
20%584kcal
108 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.33%0.32g
Fat
53%51.5g
0.32 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.069g
Saturated Fat
14%4.46g
0.069 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.38%0.022g
Omega 3
3.75%0.06g
0.022 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.7%0.12g
Omega 6
136%23g
0.12 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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19.5%25.4g
Carbohydrate
15.4%20g
25.4 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.9%5.74g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.74 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%2.5g
NA gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.9%3g
Fiber
22.6%8.6g
3 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
2.3%1.28g
Protein
37%20.8g
1.28 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

51%458μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
458 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.1%0.025mg
Vitamin B1
123%1.48mg
Thiamine
0.025 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.92%0.038mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.038 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.13%0.34mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
0.34 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.04%0.4mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.4 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.77%0.062mg
Vitamin B6
103%1.35mg
Pyridoxine
0.062 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.73%0.52μg
Vitamin B7
NA
Biotin
0.52 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2%8μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
8 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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12%11mg
Vitamin C
1.56%1.4mg
Ascorbic acid
11 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.67%1.15mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
1.15 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.17%2.6μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.6 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.7%17mg
Calcium
7.8%78mg
17 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18.6%0.17mg
Copper
200%1.8mg
0.17 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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12%0.95mg
Iron
65.6%5.25mg
0.95 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.86%12mg
Magnesium
77.4%325mg
12 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.7%0.62mg
Manganese
84.8%1.95mg
0.62 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.57%25mg
Phosphorus
94%660mg
25 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.68%193mg
Potassium
19%645mg
193 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.45%0.8μg
Selenium
96%53μg
0.8 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.6%39mg
Sodium
0.6%9mg
39 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.45%0.16mg
Zinc
45.5%5mg
0.16 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.96%72.5g
Water
0.13%4.73g
72.5 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Canned Sweet Potato, Syrup Pack, Drained Solids vs Sunflower Seeds:
Comparing minerals per 100 grams for Canned Sweet Potato, Syrup Pack, Drained Solids vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: