Comparing Nutrients in 1 pound Sweet PotatoVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 lb ▼

Macro Nutrients

Sweet Potatovs Oil Roasted Sunflower Seeds

13.5%390kcal

Energy

93%2685kcal

390 kcalvs2685 kcal

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

Find Vegetables rich in Energy

0.23%0.23g

Fat

240%233g

0.23 gvs233 g

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

Find Vegetables rich in Fat

0.26%0.082g

Saturated Fat

100%32g

0.082 gvs32 g

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

Find Vegetables rich in Saturated Fat

0.28%0.005g

Omega 3

23%0.37g

0.005 gvs0.37 g

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

Find Vegetables rich in Omega 3

0.35%0.059g

Omega 6

913%155g

0.059 gvs155 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

70.2%91g

Carbohydrate

80%104g

91 gvs104 g

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

Find Vegetables rich in Carbohydrate

26%19g

Sugars

19.5%14g

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

19 gvs14 g

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

Find Vegetables rich in Sugars

4.38%3.18g

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]

3.18 gvs0 g

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

Find Vegetables rich in Fructose

%4.35g

Glucose

%3.36g

4.35 gvs3.36 g

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

Find Vegetables rich in Glucose

%11.4g

Sucrose

%10.8g

11.4 gvs10.8 g

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

Find Vegetables rich in Sucrose

36%13.6g

Fiber

127%48g

13.6 gvs48 g

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

Find Vegetables rich in Fiber

12.7%7.12g

Protein

162%91g

7.12 gvs91 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 Oil Roasted Sunflower Seeds

357%3216μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3216 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

29.5%0.35mg

Vitamin B1

121%1.45mg

Thiamine

0.35 mgvs1.45 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

21.3%0.28mg

Vitamin B2

98%1.27mg

Riboflavin

0.28 mgvs1.27 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

15.8%2.53mg

Vitamin B3

117%18.7mg

Niacin, nicotinic acid, niacinamide

2.53 mgvs18.7 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

72.6%3.63mg

Vitamin B5

630%31.5mg

Pantothenic acid

3.63 mgvs31.5 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

73%0.95mg

Vitamin B6

276%3.6mg

Pyridoxine

0.95 mgvs3.6 mg

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

Find Vegetables rich in Vitamin B6

26.5%7.94μg

Vitamin B7

Biotin

7.94 μgvsNA μg

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

Find Vegetables rich in Vitamin B7

12.5%50μg

Vitamin B9

265%1061μg

Folates and Folic Acid

50 μgvs1061 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

12%11mg

Vitamin C

5.54%5mg

Ascorbic acid

11 mgvs5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

7.86%1.18mg

Vitamin E

1099%165mg

Tocopherols and Tocotrienols

1.18 mgvs165 mg

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

Find Vegetables rich in Vitamin E

6.8%8.16μg

Vitamin K

11.7%14μg

Phytomenadione or phylloquinone

8.16 μgvs14 μg

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

Find Vegetables rich in Vitamin K

Minerals

Sweet Potatovs Oil Roasted Sunflower Seeds

13.6%136mg

Calcium

39.5%395mg

136 mgvs395 mg

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

Find Vegetables rich in Calcium

76%0.68mg

Copper

909%8.2mg

0.68 mgvs8.2 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

34.6%2.77mg

Iron

243%19.4mg

2.77 mgvs19.4 mg

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

Find Vegetables rich in Iron

27%113mg

Magnesium

137%576mg

113 mgvs576 mg

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

Find Vegetables rich in Magnesium

51%1.17mg

Manganese

410%9.43mg

1.17 mgvs9.43 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

30.5%213mg

Phosphorus

738%5166mg

213 mgvs5166 mg

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

Find Vegetables rich in Phosphorus

45%1529mg

Potassium

64.4%2191mg

1529 mgvs2191 mg

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

Find Vegetables rich in Potassium

4.95%2.72μg

Selenium

645%355μg

2.72 μgvs355 μg

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

Find Vegetables rich in Selenium

16.6%249mg

Sodium

0.91%13.6mg

249 mgvs13.6 mg

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

Find Vegetables rich in Sodium

12.4%1.36mg

Zinc

215%23.6mg

1.36 mgvs23.6 mg

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

Find Vegetables rich in Zinc

9.47%351g

Water

0.19%7g

351 gvs7 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 pound:

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 1 lb.
Both Raw Sweet Potato as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

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 1 pound Sweet PotatoVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: