Lets compare vitamin content per 14 ounces of Canned Mashed Sweet Potato vs Oil Roasted Sunflower Seeds:
Canned Mashed Sweet Potato has more Vitamin A and 4.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 11.9 times more Vitamin B1, 3.1 times more Vitamin B2, 4.3 times more Vitamin B3, 13.6 times more Vitamin B5, 3.4 times more Vitamin B6, 21.3 times more Vitamin B9, 33.3 times more Vitamin E and 1.3 times more Vitamin K than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Canned Mashed Sweet Potato vs Oil Roasted Sunflower Seeds:
Canned Mashed Sweet Potato has 25 times more Sodium and 48 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Calcium, 6.5 times more Copper, 3.2 times more Iron, 5.3 times more Magnesium, 2.1 times more Manganese, 21.9 times more Phosphorus, 2.3 times more Potassium, 97.8 times more Selenium and 24.8 times more Zinc than Canned Mashed Sweet Potato.
Comparison of macro-nutrients per 14 ounces:
Canned Mashed Sweet Potato has 1.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.9 times more Energy, 256.5 times more Fat, 172.4 times more Saturated Fat, 6.2 times more Omega 3, 481.8 times more Omega 6, 6.2 times more Fiber and 10.1 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
Both Canned Mashed Sweet Potato as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.