Comparing Nutrients in 5 ounces Canned Mashed Sweet PotatoVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Mashed Sweet Potato

90%

Sunflower Seeds

13%

74%

13%

5 oz ▼

Macro Nutrients

Canned Mashed Sweet Potatovs Sunflower Seeds

4.94%143kcal

Energy

28.5%828kcal

143 kcalvs828 kcal

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

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0.29%0.28g

Fat

75%73g

0.28 gvs73 g

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

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0.18%0.058g

Saturated Fat

19.7%6.3g

0.058 gvs6.3 g

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

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1.15%0.018g

Omega 3

5.3%0.085g

0.018 gvs0.085 g

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

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0.59%0.1g

Omega 6

192%32.7g

0.1 gvs32.7 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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25.3%33g

Carbohydrate

22%28.3g

33 gvs28.3 g

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

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10.7%7.73g

Sugars

5.12%3.7g

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

7.73 gvs3.7 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

%3.54g

NA gvs3.54 g

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

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6.34%2.4g

Fiber

32%12g

2.4 gvs12 g

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

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5%2.8g

Protein

52.6%29.5g

2.8 gvs29.5 g

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

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Vitamins

Canned Mashed Sweet Potatovs Sunflower Seeds

68.5%617μg

Vitamin A

0.47%4.25μg

RAE, retinol activity equivalents

617 μgvs4.25 μg

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

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3.2%0.038mg

Vitamin B1

175%2.1mg

Thiamine

0.038 mgvs2.1 mg

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

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9.8%0.13mg

Vitamin B2

38.7%0.5mg

Riboflavin

0.13 mgvs0.5 mg

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

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8.46%1.35mg

Vitamin B3

74%12mg

Niacin, nicotinic acid, niacinamide

1.35 mgvs12 mg

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

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14.5%0.73mg

Vitamin B5

32%1.6mg

Pantothenic acid

0.73 mgvs1.6 mg

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

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25.6%0.33mg

Vitamin B6

147%1.9mg

Pyridoxine

0.33 mgvs1.9 mg

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

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9.3%2.8μg

Vitamin B7

Biotin

2.8 μgvsNA μg

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

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3.9%15.6μg

Vitamin B9

80.4%322μg

Folates and Folic Acid

15.6 μgvs322 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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8.2%7.37mg

Vitamin C

2.2%2mg

Ascorbic acid

7.37 mgvs2 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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10.3%1.55mg

Vitamin E

332%50mg

Tocopherols and Tocotrienols

1.55 mgvs50 mg

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

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2.83%3.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.4 μgvs0 μg

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

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Minerals

Canned Mashed Sweet Potatovs Sunflower Seeds

4.25%42.5mg

Calcium

11%111mg

42.5 mgvs111 mg

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

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43.8%0.39mg

Copper

283%2.55mg

0.39 mgvs2.55 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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23.6%1.9mg

Iron

93%7.44mg

1.9 mgvs7.44 mg

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

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8.1%34mg

Magnesium

110%461mg

34 mgvs461 mg

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

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61%1.4mg

Manganese

120%2.76mg

1.4 mgvs2.76 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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10.5%73.7mg

Phosphorus

134%936mg

73.7 mgvs936 mg

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

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8.75%298mg

Potassium

27%914mg

298 mgvs914 mg

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

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2.06%1.13μg

Selenium

137%75μg

1.13 μgvs75 μg

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

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7.1%106mg

Sodium

0.85%12.8mg

106 mgvs12.8 mg

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

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2.7%0.3mg

Zinc

64.4%7.1mg

0.3 mgvs7.1 mg

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

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2.83%105g

Water

0.18%6.7g

105 gvs6.7 g

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

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Lets compare vitamin content per 5 ounces of Canned Mashed Sweet Potato vs Sunflower Seeds:

Canned Mashed Sweet Potato has 145 times more Vitamin A, 3.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 54.8 times more Vitamin B1, 3.9 times more Vitamin B2, 8.7 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6, 20.6 times more Vitamin B9 and 32.3 times more Vitamin E than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Mashed Sweet Potato vs Sunflower Seeds:

Canned Mashed Sweet Potato has 8.3 times more Sodium and 15.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.6 times more Calcium, 6.5 times more Copper, 3.9 times more Iron, 13.5 times more Magnesium, 2 times more Manganese, 12.7 times more Phosphorus, 3.1 times more Potassium, 66.3 times more Selenium and 23.8 times more Zinc than Canned Mashed Sweet Potato.

Comparison of macro-nutrients per 5 ounces:

Canned Mashed Sweet Potato has 2.1 times more Sugars than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.8 times more Energy, 257.3 times more Fat, 108.7 times more Saturated Fat, 4.6 times more Omega 3, 324.6 times more Omega 6, 5.1 times more Fiber and 10.5 times more Protein than Canned Mashed Sweet Potato.
Both Canned Mashed Sweet Potato and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
Both Canned Mashed Sweet Potato as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned Mashed Sweet PotatoVS Frozen Sweet PotatoSunflower SeedsVS Frozen Sweet PotatoCanned Mashed Sweet PotatoVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Canned Mashed Sweet PotatoVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: