Comparing Nutrients in 5 ounces Canned Sweet Potato, Syrup Pack, Drained SolidsVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Sweet Potato, Syrup Pack, Drained Solids

92%

Roasted Sunflower Seeds

12%

72%

16%

5 oz ▼

Macro Nutrients

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Roasted Sunflower Seeds

5.28%153kcal

Energy

28.4%825kcal

153 kcalvs825 kcal

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

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0.47%0.45g

Fat

72.8%70.6g

0.45 gvs70.6 g

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

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0.31%0.098g

Saturated Fat

23%7.4g

0.098 gvs7.4 g

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

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1.95%0.031g

Omega 3

6.1%0.098g

0.031 gvs0.098 g

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

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0.99%0.17g

Omega 6

273%46.5g

0.17 gvs46.5 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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27.7%36g

Carbohydrate

26.2%34g

36 gvs34 g

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

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11.2%8.14g

Sugars

5.34%3.87g

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

8.14 gvs3.87 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

NA gvsNA g

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

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11%4.25g

Fiber

41.4%15.7g

4.25 gvs15.7 g

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

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3.24%1.8g

Protein

49%27.4g

1.8 gvs27.4 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Roasted Sunflower Seeds

72%649μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

649 μgvs0 μg

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

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2.95%0.035mg

Vitamin B1

12.5%0.15mg

Thiamine

0.035 mgvs0.15 mg

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

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4.14%0.054mg

Vitamin B2

27%0.35mg

Riboflavin

0.054 mgvs0.35 mg

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

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3%0.48mg

Vitamin B3

62.4%10mg

Niacin, nicotinic acid, niacinamide

0.48 mgvs10 mg

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

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11.4%0.57mg

Vitamin B5

200%9.98mg

Pantothenic acid

0.57 mgvs9.98 mg

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

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6.76%0.088mg

Vitamin B6

87.7%1.14mg

Pyridoxine

0.088 mgvs1.14 mg

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

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2.46%0.74μg

Vitamin B7

Biotin

0.74 μgvsNA μg

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

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2.83%11.3μg

Vitamin B9

84%336μg

Folates and Folic Acid

11.3 μgvs336 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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17%15.3mg

Vitamin C

2.2%2mg

Ascorbic acid

15.3 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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11%1.63mg

Vitamin E

247%37mg

Tocopherols and Tocotrienols

1.63 mgvs37 mg

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

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3.07%3.7μg

Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

3.7 μgvs3.83 μg

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

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Minerals

Canned Sweet Potato, Syrup Pack, Drained Solidsvs Roasted Sunflower Seeds

2.4%24mg

Calcium

9.92%99mg

24 mgvs99 mg

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

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26.3%0.24mg

Copper

288%2.6mg

0.24 mgvs2.6 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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17%1.35mg

Iron

67.3%5.4mg

1.35 mgvs5.4 mg

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

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4.05%17mg

Magnesium

43.5%183mg

17 mgvs183 mg

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

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38%0.87mg

Manganese

130%3mg

0.87 mgvs3 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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5.06%35.4mg

Phosphorus

234%1637mg

35.4 mgvs1637 mg

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

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8.05%274mg

Potassium

35.4%1205mg

274 mgvs1205 mg

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

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2.06%1.13μg

Selenium

204%112μg

1.13 μgvs112 μg

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

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3.7%55.3mg

Sodium

0.28%4.25mg

55.3 mgvs4.25 mg

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

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2.06%0.23mg

Zinc

68%7.5mg

0.23 mgvs7.5 mg

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

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2.78%103g

Water

0.046%1.7g

103 gvs1.7 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 Sweet Potato, Syrup Pack, Drained Solids vs Roasted Sunflower Seeds:

Canned Sweet Potato, Syrup Pack, Drained Solids have more Vitamin A and 7.7 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.2 times more Vitamin B1, 6.5 times more Vitamin B2, 20.7 times more Vitamin B3, 17.5 times more Vitamin B5, 13 times more Vitamin B6, 29.6 times more Vitamin B9 and 22.7 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 5 oz.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Sweet Potato, Syrup Pack, Drained Solids vs Roasted Sunflower Seeds:

Canned Sweet Potato, Syrup Pack, Drained Solids have 13 times more Sodium and 60.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 11 times more Copper, 4 times more Iron, 10.8 times more Magnesium, 3.4 times more Manganese, 46.2 times more Phosphorus, 4.4 times more Potassium, 99.1 times more Selenium and 33.1 times more Zinc than Canned Sweet Potato, Syrup Pack, Drained Solids.

Comparison of macro-nutrients per 5 ounces:

Canned Sweet Potato, Syrup Pack, Drained Solids have 2.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5.4 times more Energy, 155.6 times more Fat, 75.6 times more Saturated Fat, 3.1 times more Omega 3, 275.5 times more Omega 6, 3.7 times more Fiber and 15.1 times more Protein than Canned Sweet Potato, Syrup Pack, Drained Solids.
Both Canned Sweet Potato, Syrup Pack, Drained Solids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 5 oz.
Both Canned Sweet Potato, Syrup Pack, Drained Solids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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Comparing Nutrients in 5 ounces Canned Sweet Potato, Syrup Pack, Drained SolidsVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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