Comparing Nutrients in 14 ounces Sweet PotatoVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Oil Roasted Sunflower Seeds

13%

73%

14%

14 oz ▼

Macro Nutrients

Sweet Potatovs Oil Roasted Sunflower Seeds

11.8%341kcal

Energy

81%2350kcal

341 kcalvs2350 kcal

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

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0.2%0.2g

Fat

210%204g

0.2 gvs204 g

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

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0.22%0.071g

Saturated Fat

87.7%28g

0.071 gvs28 g

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

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0.25%0.004g

Omega 3

20%0.32g

0.004 gvs0.32 g

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

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0.3%0.052g

Omega 6

799%136g

0.052 gvs136 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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61.4%80g

Carbohydrate

70%91g

80 gvs91 g

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

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23%16.6g

Sugars

17%12.3g

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

16.6 gvs12.3 g

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

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3.83%2.78g

Fructose

0%0g

≤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]

2.78 gvs0 g

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

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%3.8g

Glucose

%2.94g

3.8 gvs2.94 g

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

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%10g

Sucrose

%9.4g

10 gvs9.4 g

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

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31.3%12g

Fiber

111%42g

12 gvs42 g

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

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11%6.23g

Protein

142%79.6g

6.23 gvs79.6 g

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

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Vitamins

Sweet Potatovs Oil Roasted Sunflower Seeds

313%2814μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2814 μgvs0 μg

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

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25.8%0.31mg

Vitamin B1

106%1.27mg

Thiamine

0.31 mgvs1.27 mg

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

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18.6%0.24mg

Vitamin B2

85.5%1.1mg

Riboflavin

0.24 mgvs1.1 mg

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

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14%2.2mg

Vitamin B3

102%16.4mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs16.4 mg

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

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63.5%3.18mg

Vitamin B5

551%27.5mg

Pantothenic acid

3.18 mgvs27.5 mg

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

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64%0.83mg

Vitamin B6

242%3.14mg

Pyridoxine

0.83 mgvs3.14 mg

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

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23%6.95μg

Vitamin B7

Biotin

6.95 μgvsNA μg

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

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11%43.7μg

Vitamin B9

232%929μg

Folates and Folic Acid

43.7 μgvs929 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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10.6%9.53mg

Vitamin C

4.85%4.37mg

Ascorbic acid

9.53 mgvs4.37 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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6.88%1.03mg

Vitamin E

961%144mg

Tocopherols and Tocotrienols

1.03 mgvs144 mg

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

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5.95%7.14μg

Vitamin K

10.3%12.3μg

Phytomenadione or phylloquinone

7.14 μgvs12.3 μg

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

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Minerals

Sweet Potatovs Oil Roasted Sunflower Seeds

12%119mg

Calcium

34.5%345mg

119 mgvs345 mg

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

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66.6%0.6mg

Copper

796%7.16mg

0.6 mgvs7.16 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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30.3%2.42mg

Iron

212%17mg

2.42 mgvs17 mg

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

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23.6%99mg

Magnesium

120%504mg

99 mgvs504 mg

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

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44.5%1.02mg

Manganese

359%8.26mg

1.02 mgvs8.26 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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26.6%187mg

Phosphorus

646%4521mg

187 mgvs4521 mg

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

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39.3%1338mg

Potassium

56.4%1917mg

1338 mgvs1917 mg

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

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4.33%2.4μg

Selenium

564%310μg

2.4 μgvs310 μg

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

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14.6%218mg

Sodium

0.79%12mg

218 mgvs12 mg

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

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11%1.2mg

Zinc

188%20.7mg

1.2 mgvs20.7 mg

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

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8.3%307g

Water

0.17%6.1g

307 gvs6.1 g

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

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Lets compare vitamin content per 14 ounces of Sweet Potato vs Oil Roasted Sunflower Seeds:

Raw Sweet Potato has more Vitamin A and 2.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Vitamin B1, 4.6 times more Vitamin B2, 7.4 times more Vitamin B3, 8.7 times more Vitamin B5, 3.8 times more Vitamin B6, 21.3 times more Vitamin B9, 139.7 times more Vitamin E and 1.7 times more Vitamin K than Raw Sweet Potato.
Both Raw 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 Sweet Potato vs Oil Roasted Sunflower Seeds:

Raw Sweet Potato has 18.3 times more Sodium and 50.2 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Calcium, 11.9 times more Copper, 7 times more Iron, 5.1 times more Magnesium, 8.1 times more Manganese, 24.2 times more Phosphorus, 1.4 times more Potassium, 130.3 times more Selenium and 17.4 times more Zinc than Raw Sweet Potato.

Comparison of macro-nutrients per 14 ounces:

Raw Sweet Potato has 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.9 times more Energy, 1026 times more Fat, 392.7 times more Saturated Fat, 81 times more Omega 3, 2631.4 times more Omega 6, 3.5 times more Fiber and 12.8 times more Protein than Raw Sweet Potato.
Both Raw Sweet Potato and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 14 oz.
Both Raw Sweet Potato as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Sweet PotatoVS Baked Sweet PotatoOil Roasted Sunflower SeedsVS Baked Sweet PotatoSweet PotatoVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces Sweet PotatoVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: