Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Baked Sweet Potato:
Dried Sunflower Seed Kernels have 13.8 times more Vitamin B1, 3.3 times more Vitamin B2, 5.6 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6, 37.8 times more Vitamin B9 and 49.5 times more Vitamin E than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 320.3 times more Vitamin A, 14 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Sunflower Seeds vs Baked Sweet Potato:
Dried Sunflower Seed Kernels have 2.1 times more Calcium, 11.2 times more Copper, 7.6 times more Iron, 12 times more Magnesium, 3.9 times more Manganese, 12.2 times more Phosphorus, 1.4 times more Potassium, 265 times more Selenium and 15.6 times more Zinc than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 4 times more Sodium and 16 times more Water than Dried Sunflower Seed Kernels.
Comparison of macro-nutrients per 7 ounces:
Dried Sunflower Seed Kernels have 6.5 times more Energy, 343.1 times more Fat, 85.7 times more Saturated Fat, 10 times more Omega 3, 256.1 times more Omega 6, 2.6 times more Fiber and 10.3 times more Protein than Sweet Potato Baked in skin, flesh only.
While Sweet Potato Baked in skin, flesh only contains 2.5 times more Sugars than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Sweet Potato Baked in skin, flesh only have similar amounts of Carbohydrate per 7 oz.
Both Dried Sunflower Seed Kernels as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.