Comparing Nutrients in 100 calories Sweet PotatoVS Sunflower Seeds

Weight per 100 calories

Sweet Potato

116g

Sunflower Seeds

17g

Dried Sunflower Seed Kernels have 6.8 times more energy per unit of mass than Raw Sweet Potato, which is very high in comparison to other foods. Sweet Potato having average energy density.

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

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Sunflower Seeds

13%

74%

13%

100 kcal ▼

Macro Nutrients

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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0.06%0.058g

Fat

9.1%8.8g

0.058 gvs8.8 g

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

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0.065%0.021g

Saturated Fat

2.4%0.76g

0.021 gvs0.76 g

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

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0.073%0.001g

Omega 3

0.64%0.01g

0.001 gvs0.01 g

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

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0.089%0.015g

Omega 6

23.2%3.95g

0.015 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%23.4g

Carbohydrate

2.63%3.42g

23.4 gvs3.42 g

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

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6.7%4.86g

Sugars

0.62%0.45g

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

4.86 gvs0.45 g

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

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1.12%0.81g

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]

0.81 gvsNA g

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

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%1.1g

Glucose

1.1 gvsNA g

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

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%2.93g

Sucrose

%0.43g

2.93 gvs0.43 g

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

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9.18%3.5g

Fiber

3.88%1.47g

3.5 gvs1.47 g

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

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3.26%1.83g

Protein

6.35%3.56g

1.83 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

Sweet Potatovs Sunflower Seeds

92%824μg

Vitamin A

0.057%0.51μg

RAE, retinol activity equivalents

824 μgvs0.51 μg

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

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7.56%0.091mg

Vitamin B1

21%0.25mg

Thiamine

0.091 mgvs0.25 mg

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

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5.46%0.071mg

Vitamin B2

4.68%0.061mg

Riboflavin

0.071 mgvs0.061 mg

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

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4.05%0.65mg

Vitamin B3

8.92%1.43mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs1.43 mg

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

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18.6%0.93mg

Vitamin B5

3.87%0.19mg

Pantothenic acid

0.93 mgvs0.19 mg

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

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18.7%0.24mg

Vitamin B6

17.7%0.23mg

Pyridoxine

0.24 mgvs0.23 mg

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

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6.8%2.03μg

Vitamin B7

Biotin

2.03 μgvsNA μg

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

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3.2%12.8μg

Vitamin B9

9.7%39μg

Folates and Folic Acid

12.8 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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3.1%2.8mg

Vitamin C

0.27%0.24mg

Ascorbic acid

2.8 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 .

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2%0.3mg

Vitamin E

40%6.02mg

Tocopherols and Tocotrienols

0.3 mgvs6.02 mg

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

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1.74%2.1μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.1 μgvs0 μg

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

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Minerals

Sweet Potatovs Sunflower Seeds

3.5%35mg

Calcium

1.34%13.4mg

35 mgvs13.4 mg

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

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19.5%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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8.87%0.71mg

Iron

11.2%0.9mg

0.71 mgvs0.9 mg

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

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6.92%29mg

Magnesium

13.3%55.7mg

29 mgvs55.7 mg

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

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13%0.3mg

Manganese

14.5%0.33mg

0.3 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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7.8%54.7mg

Phosphorus

16%113mg

54.7 mgvs113 mg

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

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11.5%392mg

Potassium

3.25%110mg

392 mgvs110 mg

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

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1.27%0.7μg

Selenium

16.5%9.08μg

0.7 μgvs9.08 μg

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

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4.26%64mg

Sodium

0.1%1.54mg

64 mgvs1.54 mg

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

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3.17%0.35mg

Zinc

7.8%0.86mg

0.35 mgvs0.86 mg

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

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2.43%90g

Water

0.022%0.81g

90 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 Sweet Potato vs Sunflower Seeds:

Raw Sweet Potato has 1604.9 times more Vitamin A, 4.8 times more Vitamin B5, 11.6 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.8 times more Vitamin B1, 2.2 times more Vitamin B3, 3 times more Vitamin B9 and 19.9 times more Vitamin E than Raw Sweet Potato.
Both Raw Sweet Potato and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
Both Raw Sweet Potato 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 Sweet Potato vs Sunflower Seeds:

Raw Sweet Potato has 2.6 times more Calcium, 3.5 times more Potassium, 41.5 times more Sodium and 110.9 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 2.1 times more Phosphorus, 13 times more Selenium and 2.5 times more Zinc than Raw Sweet Potato.
Both Raw Sweet Potato and Dried Sunflower Seed Kernels have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Sweet Potato has 6.8 times more Carbohydrate, 10.8 times more Sugars and 2.4 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 151.6 times more Fat, 36.4 times more Saturated Fat, 261.1 times more Omega 6 and 1.9 times more Protein than Raw Sweet Potato.
Both Raw Sweet Potato and Dried Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Sweet Potato 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:

Sweet PotatoVS Baked Sweet PotatoSunflower SeedsVS Baked Sweet PotatoSweet PotatoVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Sweet PotatoVS Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: