Comparing Nutrients in 500 calories Sweet PotatoVS Sunflower Seeds

Weight per 500 calories

Sweet Potato

581g

Sunflower Seeds

85.6g

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 500 calories - Sweet Potato or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Sweet Potato

92%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Sweet Potatovs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.3%0.29g

Fat

45.4%44g

0.29 gvs44 g

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

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0.33%0.1g

Saturated Fat

12%3.8g

0.1 gvs3.8 g

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

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0.36%0.006g

Omega 3

3.2%0.051g

0.006 gvs0.051 g

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

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0.44%0.076g

Omega 6

116%19.7g

0.076 gvs19.7 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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90%117g

Carbohydrate

13%17g

117 gvs17 g

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

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33.5%24.3g

Sugars

3.1%2.24g

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

24.3 gvs2.24 g

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

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5.6%4.07g

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]

4.07 gvsNA g

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

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%5.6g

Glucose

5.6 gvsNA g

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

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%14.7g

Sucrose

%2.14g

14.7 gvs2.14 g

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

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46%17.4g

Fiber

19.4%7.36g

17.4 gvs7.36 g

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

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16.3%9.13g

Protein

31.8%17.8g

9.13 gvs17.8 g

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

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Vitamins

Sweet Potatovs Sunflower Seeds

458%4122μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

4122 μgvs2.57 μg

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

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37.8%0.45mg

Vitamin B1

106%1.27mg

Thiamine

0.45 mgvs1.27 mg

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

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27.3%0.35mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.35 mgvs0.3 mg

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

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20.2%3.24mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

3.24 mgvs7.14 mg

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

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93%4.65mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

4.65 mgvs0.97 mg

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

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93%1.2mg

Vitamin B6

88.6%1.15mg

Pyridoxine

1.2 mgvs1.15 mg

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

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34%10μg

Vitamin B7

Biotin

10 μgvsNA μg

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

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16%64μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

64 μgvs194 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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15.5%14mg

Vitamin C

1.33%1.2mg

Ascorbic acid

14 mgvs1.2 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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10%1.5mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

1.5 mgvs30 mg

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

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8.72%10.5μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

10.5 μgvs0 μg

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

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Minerals

Sweet Potatovs Sunflower Seeds

17.4%174mg

Calcium

6.68%66.8mg

174 mgvs66.8 mg

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

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98%0.88mg

Copper

171%1.54mg

0.88 mgvs1.54 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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44.3%3.55mg

Iron

56%4.5mg

3.55 mgvs4.5 mg

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

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34.6%145mg

Magnesium

66.3%278mg

145 mgvs278 mg

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

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65.2%1.5mg

Manganese

72.6%1.67mg

1.5 mgvs1.67 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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39%273mg

Phosphorus

80.7%565mg

273 mgvs565 mg

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

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57.6%1959mg

Potassium

16.2%552mg

1959 mgvs552 mg

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

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6.34%3.5μg

Selenium

82.5%45.4μg

3.5 μgvs45.4 μg

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

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21.3%320mg

Sodium

0.51%7.7mg

320 mgvs7.7 mg

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

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16%1.74mg

Zinc

39%4.3mg

1.74 mgvs4.3 mg

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

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12%449g

Water

0.11%4.05g

449 gvs4.05 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Raw Sweet Potato as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Sweet Potato as well as Dried Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Sweet PotatoVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Sweet Potato or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: