Comparing Nutrients in 100 calories Frozen Sweet PotatoVS Sunflower Seeds

Weight per 100 calories

Frozen Sweet Potato

104g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 6.1 times more energy per unit of mass than Frozen Sweet Potato, Unprepared, which is very high in comparison to other foods. Frozen Sweet Potato having average energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Sweet Potato

91%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

Frozen Sweet Potatovs Sunflower Seeds

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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0.19%0.19g

Fat

9.1%8.8g

0.19 gvs8.8 g

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

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0.13%0.041g

Saturated Fat

2.4%0.76g

0.041 gvs0.76 g

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

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0.85%0.014g

Omega 3

0.64%0.01g

0.014 gvs0.01 g

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

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0.41%0.07g

Omega 6

23.2%3.95g

0.07 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%23g

Carbohydrate

2.63%3.42g

23 gvs3.42 g

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

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Sugars

0.62%0.45g

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

NA gvs0.45 g

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

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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4.66%1.77g

Fiber

3.88%1.47g

1.77 gvs1.47 g

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

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3.2%1.8g

Protein

6.35%3.56g

1.8 gvs3.56 g

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

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Vitamins

Frozen Sweet Potatovs Sunflower Seeds

60%540μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

540 μgvs0.51 μg

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

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5.8%0.07mg

Vitamin B1

21%0.25mg

Thiamine

0.07 mgvs0.25 mg

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

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4.1%0.053mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.053 mgvs0.061 mg

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

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3.9%0.62mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.62 mgvs1.43 mg

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

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10.7%0.54mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.54 mgvs0.19 mg

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

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14%0.18mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.18 mgvs0.23 mg

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

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5.17%1.55μg

Vitamin B7

Biotin

1.55 μgvsNA μg

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

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5.47%22μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

22 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 .

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15.4%14mg

Vitamin C

0.27%0.24mg

Ascorbic acid

14 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 .

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Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

NA mgvs6.02 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Frozen Sweet Potatovs Sunflower Seeds

3.85%38.5mg

Calcium

1.34%13.4mg

38.5 mgvs13.4 mg

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

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20.5%0.18mg

Copper

34.2%0.31mg

0.18 mgvs0.31 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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6.9%0.55mg

Iron

11.2%0.9mg

0.55 mgvs0.9 mg

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

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5.46%23mg

Magnesium

13.3%55.7mg

23 mgvs55.7 mg

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

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30%0.69mg

Manganese

14.5%0.33mg

0.69 mgvs0.33 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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6.7%47mg

Phosphorus

16%113mg

47 mgvs113 mg

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

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11%380mg

Potassium

3.25%110mg

380 mgvs110 mg

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

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1.14%0.63μg

Selenium

16.5%9.08μg

0.63 μgvs9.08 μg

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

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0.42%6.25mg

Sodium

0.1%1.54mg

6.25 mgvs1.54 mg

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

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2.94%0.32mg

Zinc

7.8%0.86mg

0.32 mgvs0.86 mg

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

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2.1%78g

Water

0.022%0.81g

78 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 Frozen Sweet Potato vs Sunflower Seeds:

Frozen Sweet Potato, Unprepared has 1050.4 times more Vitamin A, 2.8 times more Vitamin B5 and 57.8 times more Vitamin C than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.8 times more Vitamin B9 than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
Both Frozen Sweet Potato, Unprepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Frozen Sweet Potato, Unprepared has 2.9 times more Calcium, 2.1 times more Manganese, 3.4 times more Potassium and 96.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.7 times more Copper, 1.6 times more Iron, 2.4 times more Magnesium, 2.4 times more Phosphorus, 14.5 times more Selenium and 2.7 times more Zinc than Frozen Sweet Potato, Unprepared.

Comparison of macro-nutrients per 100 calories:

Frozen Sweet Potato, Unprepared has 6.8 times more Carbohydrate and 1.2 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 47 times more Fat, 18.8 times more Saturated Fat, 56.6 times more Omega 6 and 2 times more Protein than Frozen Sweet Potato, Unprepared.
Both Frozen Sweet Potato, Unprepared and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Frozen Sweet Potato, Unprepared as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Sweet PotatoVS Baked Frozen Sweet PotatoSunflower SeedsVS Baked Frozen Sweet PotatoFrozen Sweet PotatoVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Frozen Sweet PotatoVS Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: