Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 kg ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Oil Roasted Sunflower Seeds

30.7%890kcal

Energy

204%5920kcal

890 kcalvs5920 kcal

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

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2.06%2g

Fat

529%513g

2 gvs513 g

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

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1.3%0.41g

Saturated Fat

221%70.7g

0.41 gvs70.7 g

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

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8.13%0.13g

Omega 3

50.6%0.81g

0.13 gvs0.81 g

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

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4.18%0.71g

Omega 6

2012%342g

0.71 gvs342 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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161%209g

Carbohydrate

176%229g

209 gvs229 g

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

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212%154g

Sugars

43%31g

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

154 gvs31 g

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

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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]

NA gvs0 g

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

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Glucose

%7.4g

NA gvs7.4 g

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

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Sucrose

%23.7g

NA gvs23.7 g

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

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65.8%25g

Fiber

279%106g

25 gvs106 g

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

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17.5%9.8g

Protein

358%201g

9.8 gvs201 g

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

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Vitamins

Canned Sweet Potato, Syrup Pack, Solids And Liquidsvs Oil Roasted Sunflower Seeds

419%3770μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3770 μgvs0 μg

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

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20%0.24mg

Vitamin B1

267%3.2mg

Thiamine

0.24 mgvs3.2 mg

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

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35.4%0.46mg

Vitamin B2

215%2.8mg

Riboflavin

0.46 mgvs2.8 mg

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

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28.5%4.56mg

Vitamin B3

258%41.3mg

Niacin, nicotinic acid, niacinamide

4.56 mgvs41.3 mg

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

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66%3.3mg

Vitamin B5

1388%69.4mg

Pantothenic acid

3.3 mgvs69.4 mg

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

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39.2%0.51mg

Vitamin B6

609%7.9mg

Pyridoxine

0.51 mgvs7.9 mg

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

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13.3%4μg

Vitamin B7

Biotin

4 μgvsNA μg

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

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17.5%70μg

Vitamin B9

585%2340μg

Folates and Folic Acid

70 μgvs2340 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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117%105mg

Vitamin C

12.2%11mg

Ascorbic acid

105 mgvs11 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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62.7%9.4mg

Vitamin E

2422%363mg

Tocopherols and Tocotrienols

9.4 mgvs363 mg

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

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17.5%21μg

Vitamin K

26%31μg

Phytomenadione or phylloquinone

21 μgvs31 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 Oil Roasted Sunflower Seeds

15%150mg

Calcium

87%870mg

150 mgvs870 mg

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

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138%1.24mg

Copper

2004%18mg

1.24 mgvs18 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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100%8mg

Iron

535%42.8mg

8 mgvs42.8 mg

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

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31%130mg

Magnesium

302%1270mg

130 mgvs1270 mg

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

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220%5.07mg

Manganese

904%21mg

5.07 mgvs21 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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38.6%270mg

Phosphorus

1627%11390mg

270 mgvs11390 mg

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

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54.4%1850mg

Potassium

142%4830mg

1850 mgvs4830 mg

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

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12.7%7μg

Selenium

1422%782μg

7 μgvs782 μg

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

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19.3%290mg

Sodium

2%30mg

290 mgvs30 mg

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

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17.3%1.9mg

Zinc

474%52mg

1.9 mgvs52 mg

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

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21%774g

Water

0.42%15.4g

774 gvs15.4 g

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

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Lets compare vitamin content per 1 kilogram of Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Oil Roasted Sunflower Seeds:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have more Vitamin A and 9.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 13.3 times more Vitamin B1, 6.1 times more Vitamin B2, 9.1 times more Vitamin B3, 21 times more Vitamin B5, 15.5 times more Vitamin B6, 33.4 times more Vitamin B9, 38.6 times more Vitamin E and 1.5 times more Vitamin K than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Sweet Potato, Syrup Pack, Solids And Liquids vs Oil Roasted Sunflower Seeds:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 9.7 times more Sodium and 50.3 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 5.8 times more Calcium, 14.5 times more Copper, 5.4 times more Iron, 9.8 times more Magnesium, 4.1 times more Manganese, 42.2 times more Phosphorus, 2.6 times more Potassium, 111.7 times more Selenium and 27.4 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.

Comparison of macro-nutrients per 1 kilogram:

Canned Sweet Potato, Syrup Pack, Solids And Liquids have 5 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.7 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, 4.2 times more Fiber and 20.5 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
Both Canned Sweet Potato, Syrup Pack, Solids And Liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained SolidsOil Roasted Sunflower SeedsVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 1 kilogram Canned Sweet Potato, Syrup Pack, Solids And LiquidsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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