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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Sweet Potato has more Vitamin A and 2.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 Raw Sweet Potato.
• Both Raw Sweet Potato 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 Sweet Potato vs Oil Roasted Sunflower Seeds:

• Raw Sweet Potato has 18.3 times more Sodium and 50.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 Raw Sweet Potato.

Comparison of macro-nutrients per 100 grams:

• Raw Sweet Potato has 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 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 Raw Sweet Potato.
• Both Raw Sweet Potato and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 100 g.
• Both Raw Sweet Potato as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.