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Comparing Nutrients in 100 calories Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Sunflower Seeds

Weight per 100 calories

Canned Sweet Potato, Syrup Pack, Solids And Liquids
112g
Sunflower Seeds
17g

Dried Sunflower Seed Kernels have 6.6 times more energy per unit of mass than Canned Sweet Potato, Syrup Pack, Solids And Liquids, which is very high in comparison to other foods. Canned Sweet Potato, Syrup Pack, Solids And Liquids having average energy density.

Which food has more nutrients per 100 calories - Canned Sweet Potato, Syrup Pack, Solids And Liquids or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids
4%
2%
94%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Sunflower Seeds
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.23%0.22g
Fat
9.1%8.8g
0.22 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.14%0.046g
Saturated Fat
2.4%0.76g
0.046 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.91%0.015g
Omega 3
0.64%0.01g
0.015 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.47%0.08g
Omega 6
23.2%3.95g
0.08 gvs3.95 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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18%23.5g
Carbohydrate
2.63%3.42g
23.5 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
24%17.3g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.3 gvs0.45 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
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.4%2.8g
Fiber
3.88%1.47g
2.8 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
1.97%1.1g
Protein
6.35%3.56g
1.1 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Sunflower Seeds
47%424μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
424 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
2.25%0.027mg
Vitamin B1
21%0.25mg
Thiamine
0.027 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.98%0.052mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.052 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.2%0.51mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
0.51 mgvs1.43 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
7.4%0.37mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
0.37 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
4.4%0.057mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.057 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.5%0.45μg
Vitamin B7
NA
Biotin
0.45 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.97%7.87μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
7.87 μgvs39 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
13%11.8mg
Vitamin C
0.27%0.24mg
Ascorbic acid
11.8 mgvs0.24 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 .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
7.04%1.06mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
1.06 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.97%2.36μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.36 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Sunflower Seeds
1.7%17mg
Calcium
1.34%13.4mg
17 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
15.5%0.14mg
Copper
34.2%0.31mg
0.14 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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 .

Find Vegetables rich in Fluoride
11.2%0.9mg
Iron
11.2%0.9mg
0.9 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron
3.48%14.6mg
Magnesium
13.3%55.7mg
14.6 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
24.8%0.57mg
Manganese
14.5%0.33mg
0.57 mgvs0.33 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 .

Find Vegetables rich in Molybdenum
4.33%30.3mg
Phosphorus
16%113mg
30.3 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
6.1%208mg
Potassium
3.25%110mg
208 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
1.43%0.79μg
Selenium
16.5%9.08μg
0.79 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.17%32.6mg
Sodium
0.1%1.54mg
32.6 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
1.94%0.21mg
Zinc
7.8%0.86mg
0.21 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
2.35%87g
Water
0.022%0.81g
87 gvs0.81 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 Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Sunflower Seeds:
Comparing minerals per 100 calories for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsSunflower SeedsVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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