Comparing Nutrients in 100 calories Sunflower Seeds VS Mammy-apple

Weight per 100 calories

• Sunflower Seeds: 17g
• Mammy-apple: 196g

Sunflower Seeds have 11.5 times more energy per 100g than Mammy-apple. It has very high energy density when compared to other foods. Raw Mammy-apple having low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Mammy-apple?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Mammy-apple	4%	8%	88%

Macro Nutrients

	Sunflower Seeds	Mammy-apple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	19% 24.5g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	3.88% 1.47g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Mammy-apple	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	2.6% 23.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	3.27% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	6.03% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	4.04% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.7% 39μg	6.86% 27.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	30.5% 27.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Mammy-apple	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	2.16% 21.6mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11.2% 0.9mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	7.47% 31.4mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 113mg	3.1% 21.6mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	2.14% 1.18μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	1.96% 29.4mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	4.57% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Mammy-apple:

• Dried Sunflower Seed Kernels have 6.5 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Mammy-apple.
• While Raw Mammy-apple contains 45.8 times more Vitamin A, 1.3 times more Vitamin B2 and 114.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mammy-apple have similar amounts of Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Mammy-apple have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Sunflower Seeds vs Mammy-apple:

• Dried Sunflower Seed Kernels have 1.8 times more Copper, 1.8 times more Magnesium, 5.2 times more Phosphorus, 7.7 times more Selenium and 4.4 times more Zinc than Raw Mammy-apple.
• While Raw Mammy-apple contains 1.6 times more Calcium, 1.5 times more Iron, 19.1 times more Sodium and 208.7 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mammy-apple have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 9 times more Fat, 2.9 times more Saturated Fat, 25.5 times more Omega 6 and 3.6 times more Protein than Raw Mammy-apple.
• While Raw Mammy-apple contains 7.2 times more Carbohydrate and 4 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mammy-apple have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Raw Mammy-apple have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.