Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Baked Sweet Potato

Weight per 100 calories

Roasted Sunflower Seeds

17g

Baked Sweet Potato

111g

Roasted Sunflower Seeds have 6.5 times more energy per 100g than Baked Sweet Potato. It has very high energy density when compared to other foods. Sweet Potato Baked in skin, flesh only having average energy density.

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Baked Sweet Potato?

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Baked Sweet Potato

90%

100 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs Baked Sweet Potato

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.82%8.56g

Fat

0.17%0.17g

8.56 gvs0.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.8%0.9g

Saturated Fat

0.18%0.058g

0.9 gvs0.058 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g

Omega 3

0.42%0.007g

0.012 gvs0.007 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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33%5.63g

Omega 6

0.59%0.1g

5.63 gvs0.1 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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3.2%4.14g

Carbohydrate

17.7%23g

4.14 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.65%0.47g

Sugars

9.93%7.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.47 gvs7.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.77%0.56g

≤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 gvs0.56 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%2.53g

NA gvs2.53 g

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

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5%1.9g

Fiber

9.65%3.67g

1.9 gvs3.67 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.93%3.32g

Protein

4%2.23g

3.32 gvs2.23 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Baked Sweet Potato

0%0μg

Vitamin A

119%1068μg

RAE, retinol activity equivalents

0 μgvs1068 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.5%0.018mg

Vitamin B1

9.9%0.12mg

Thiamine

0.018 mgvs0.12 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.25%0.042mg

Vitamin B2

9.06%0.12mg

Riboflavin

0.042 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.56%1.2mg

Vitamin B3

10.3%1.65mg

Niacin, nicotinic acid, niacinamide

1.2 mgvs1.65 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24%1.2mg

Vitamin B5

19.6%0.98mg

Pantothenic acid

1.2 mgvs0.98 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.6%0.14mg

Vitamin B6

24.4%0.32mg

Pyridoxine

0.14 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

8.9%2.67μg

Biotin

NA μgvs2.67 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10%40.7μg

Vitamin B9

1.67%6.67μg

Folates and Folic Acid

40.7 μgvs6.67 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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0.27%0.24mg

Vitamin C

24%21.8mg

Ascorbic acid

0.24 mgvs21.8 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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30%4.5mg

Vitamin E

5.26%0.79mg

Tocopherols and Tocotrienols

4.5 mgvs0.79 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.39%0.46μg

Vitamin K

2.13%2.56μg

Phytomenadione or phylloquinone

0.46 μgvs2.56 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Sunflower Seedsvs Baked Sweet Potato

1.2%12mg

Calcium

4.22%42.2mg

12 mgvs42.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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35%0.31mg

Copper

20%0.18mg

0.31 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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8.16%0.65mg

Iron

9.6%0.77mg

0.65 mgvs0.77 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5.28%22mg

Magnesium

7.14%30mg

22 mgvs30 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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15.8%0.36mg

Manganese

24%0.55mg

0.36 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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28.4%198mg

Phosphorus

8.57%60mg

198 mgvs60 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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4.3%146mg

Potassium

15.5%528mg

146 mgvs528 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24.8%13.6μg

Selenium

0.4%0.22μg

13.6 μgvs0.22 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.034%0.52mg

Sodium

2.67%40mg

0.52 mgvs40 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.26%0.91mg

Zinc

3.23%0.36mg

0.91 mgvs0.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.006%0.21g

Water

2.28%84.2g

0.21 gvs84.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Dry Roasted Sunflower Seed Kernels no Salt have 1.2 times more Vitamin B5, 6.1 times more Vitamin B9 and 5.7 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains more Vitamin A, 6.5 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.3 times more Vitamin B6, 90.5 times more Vitamin C and 5.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Dry Roasted Sunflower Seed Kernels no Salt have 1.8 times more Copper, 3.3 times more Phosphorus, 61.3 times more Selenium and 2.6 times more Zinc than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 3.5 times more Calcium, 1.4 times more Magnesium, 1.5 times more Manganese, 3.6 times more Potassium, 77.6 times more Sodium and 408.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Sweet Potato Baked in skin, flesh only have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 51.3 times more Fat, 15.5 times more Saturated Fat, 56.3 times more Omega 6 and 1.5 times more Protein than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 5.6 times more Carbohydrate, 15.3 times more Sugars and 1.9 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Sweet Potato Baked in skin, flesh only have similar amounts of Energy per 100 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsBaked Sweet PotatoVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Boiled Sweet Potato no SkinBaked Sweet PotatoVS Boiled Sweet Potato no Skin

Compare Foods

Comparing Nutrients in 100 calories Roasted Sunflower SeedsVS Baked Sweet Potato

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Baked Sweet Potato?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: