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

Macros Ratio

	Protein	Fat	Carbs
Baked Sweet Potato	9%	1%	90%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Baked Sweet Potato	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.1% 90kcal	20.4% 592kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	22% 7.07g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	5.06% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	17.6% 23g	130g per day for Men 19-50 years
Sugars	8.94% 6.5g	4.3% 3.1g	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	0.69% 0.5g	0% 0g	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	% 0.57g	% 0.74g	g per day for Men 19-50 years
Sucrose	% 2.28g	% 2.37g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	28% 10.6g	38g per day for Men 19-50 years
Protein	3.6% 2g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Baked Sweet Potato	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	107% 961μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	139% 6.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8% 2.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 6μg	58.5% 234μg	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	21.8% 19.6mg	1.22% 1.1mg	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	4.73% 0.71mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Sweet Potato	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.8% 38mg	8.7% 87mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	8.63% 0.69mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	90% 2.08mg	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	7.7% 54mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	14% 475mg	14.2% 483mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	142% 78.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 36mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	2.05% 75.8g	0.042% 1.54g	3700g per day for Men 19-50 years

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

• Sweet Potato Baked in skin, flesh only has more Vitamin A and 17.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 7.9 times more Vitamin B5, 2.8 times more Vitamin B6, 39 times more Vitamin B9, 51.2 times more Vitamin E and 1.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Sweet Potato Baked in skin, flesh only has 12 times more Sodium and 49.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Calcium, 11.2 times more Copper, 6.2 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese, 21.1 times more Phosphorus, 391 times more Selenium and 16.3 times more Zinc than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Sweet Potato Baked in skin, flesh only has 2.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.6 times more Energy, 342 times more Fat, 135.9 times more Saturated Fat, 13.5 times more Omega 3, 380.1 times more Omega 6, 3.2 times more Fiber and 10 times more Protein than Sweet Potato Baked in skin, flesh only.
• Both Sweet Potato Baked in skin, flesh only and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 100 g.
• Both Sweet Potato Baked in skin, flesh only as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.