Comparing Nutrients in 7 ounces Sunflower SeedsVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Canned Sweet Potato, Syrup Pack, Solids And Liquids

94%

7 oz ▼

Macro Nutrients

Sunflower Seedsvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

40%1159kcal

Energy

6.1%177kcal

1159 kcalvs177 kcal

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

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105%102g

Fat

0.41%0.4g

102 gvs0.4 g

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

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27.6%8.84g

Saturated Fat

0.25%0.081g

8.84 gvs0.081 g

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

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7.44%0.12g

Omega 3

1.6%0.026g

0.12 gvs0.026 g

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

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269%45.7g

Omega 6

0.83%0.14g

45.7 gvs0.14 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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30.5%39.7g

Carbohydrate

32%41.5g

39.7 gvs41.5 g

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

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7.17%5.2g

Sugars

42%30.6g

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

5.2 gvs30.6 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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%4.96g

Sucrose

4.96 gvsNA g

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

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45%17g

Fiber

13%4.96g

17 gvs4.96 g

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

Find Nuts and Seeds rich in Fiber

73.6%41.2g

Protein

3.47%1.94g

41.2 gvs1.94 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Sunflower Seedsvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

0.66%5.95μg

Vitamin A

83%748μg

RAE, retinol activity equivalents

5.95 μgvs748 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

245%2.94mg

Vitamin B1

3.97%0.048mg

Thiamine

2.94 mgvs0.048 mg

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

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54%0.7mg

Vitamin B2

7.02%0.091mg

Riboflavin

0.7 mgvs0.091 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

103%16.5mg

Vitamin B3

5.66%0.9mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs0.9 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

45%2.24mg

Vitamin B5

13%0.65mg

Pantothenic acid

2.24 mgvs0.65 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

205%2.67mg

Vitamin B6

7.8%0.1mg

Pyridoxine

2.67 mgvs0.1 mg

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

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Vitamin B7

2.65%0.79μg

Biotin

NA μgvs0.79 μg

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

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113%450μg

Vitamin B9

3.47%14μg

Folates and Folic Acid

450 μgvs14 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

3.1%2.78mg

Vitamin C

23%21mg

Ascorbic acid

2.78 mgvs21 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

465%69.8mg

Vitamin E

12.4%1.87mg

Tocopherols and Tocotrienols

69.8 mgvs1.87 mg

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

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0%0μg

Vitamin K

3.47%4.17μg

Phytomenadione or phylloquinone

0 μgvs4.17 μg

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

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Minerals

Sunflower Seedsvs Canned Sweet Potato, Syrup Pack, Solids And Liquids

15.5%155mg

Calcium

2.98%29.8mg

155 mgvs29.8 mg

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

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397%3.57mg

Copper

27.3%0.25mg

3.57 mgvs0.25 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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130%10.4mg

Iron

20%1.6mg

10.4 mgvs1.6 mg

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

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154%645mg

Magnesium

6.14%25.8mg

645 mgvs25.8 mg

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

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168%3.87mg

Manganese

43.7%1mg

3.87 mgvs1 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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187%1310mg

Phosphorus

7.65%53.6mg

1310 mgvs53.6 mg

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

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37.6%1280mg

Potassium

10.8%367mg

1280 mgvs367 mg

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

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191%105μg

Selenium

2.53%1.4μg

105 μgvs1.4 μg

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

Find Nuts and Seeds rich in Selenium

1.2%18mg

Sodium

3.84%57.5mg

18 mgvs57.5 mg

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

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90%9.92mg

Zinc

3.43%0.38mg

9.92 mgvs0.38 mg

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

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0.25%9.4g

Water

4.15%154g

9.4 gvs154 g

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

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Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Dried Sunflower Seed Kernels have 61.7 times more Vitamin B1, 7.7 times more Vitamin B2, 18.3 times more Vitamin B3, 3.4 times more Vitamin B5, 26.4 times more Vitamin B6, 32.4 times more Vitamin B9 and 37.4 times more Vitamin E than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 125.7 times more Vitamin A, 7.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sunflower Seeds vs Canned Sweet Potato, Syrup Pack, Solids And Liquids:

Dried Sunflower Seed Kernels have 5.2 times more Calcium, 14.5 times more Copper, 6.6 times more Iron, 25 times more Magnesium, 3.8 times more Manganese, 24.4 times more Phosphorus, 3.5 times more Potassium, 75.7 times more Selenium and 26.3 times more Zinc than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 3.2 times more Sodium and 16.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

Dried Sunflower Seed Kernels have 6.6 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, 3.4 times more Fiber and 21.2 times more Protein than Canned Sweet Potato, Syrup Pack, Solids And Liquids.
While Canned Sweet Potato, Syrup Pack, Solids And Liquids contain 5.9 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Canned Sweet Potato, Syrup Pack, Solids And Liquids have similar amounts of Carbohydrate per 7 oz.
Both Dried Sunflower Seed Kernels as well as Canned Sweet Potato, Syrup Pack, Solids And Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Sunflower SeedsVS Roasted Sunflower SeedsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Roasted Sunflower SeedsSunflower SeedsVS Canned Sweet Potato, Syrup Pack, Drained SolidsCanned Sweet Potato, Syrup Pack, Solids And LiquidsVS Canned Sweet Potato, Syrup Pack, Drained Solids

Compare Foods

Comparing Nutrients in 7 ounces Sunflower SeedsVS Canned Sweet Potato, Syrup Pack, Solids And Liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: