Lets compare vitamin content per 5 ounces of Baked Sweet Potato vs Oil Roasted Sunflower Seeds:
Sweet Potato Baked in skin, flesh only has more Vitamin A and 17.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.8 times more Vitamin B3, 7.9 times more Vitamin B5, 2.8 times more Vitamin B6, 39 times more Vitamin B9, 51.2 times more Vitamin E and 1.3 times more Vitamin K than Sweet Potato Baked in skin, flesh only.
Both Sweet Potato Baked in skin, flesh only as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Baked Sweet Potato vs Oil Roasted Sunflower Seeds:
Sweet Potato Baked in skin, flesh only has 12 times more Sodium and 49.2 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.3 times more Calcium, 11.2 times more Copper, 6.2 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese, 21.1 times more Phosphorus, 391 times more Selenium and 16.3 times more Zinc than Sweet Potato Baked in skin, flesh only.
Both Sweet Potato Baked in skin, flesh only and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Sweet Potato Baked in skin, flesh only has 2.1 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.6 times more Energy, 342 times more Fat, 135.9 times more Saturated Fat, 13.5 times more Omega 3, 380.1 times more Omega 6, 3.2 times more Fiber and 10 times more Protein than Sweet Potato Baked in skin, flesh only.
Both Sweet Potato Baked in skin, flesh only and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 5 oz.
Both Sweet Potato Baked in skin, flesh only as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.