Comparing Nutrients in 100 calories Sunflower Seeds VS Frozen Naranjilla Pulp

Weight per 100 calories

• Sunflower Seeds: 17g
• Frozen Naranjilla Pulp: 400g

Sunflower Seeds have 23.4 times more energy per 100g than Frozen Naranjilla Pulp. It has very high energy density when compared to other foods. Frozen Naranjilla Pulp having very low energy density.

Which food has more nutrients per 100 calories - Sunflower Seeds or Frozen Naranjilla Pulp?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Frozen Naranjilla Pulp	6%	7%	87%

Macro Nutrients

	Sunflower Seeds	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	NA	32g per day for Men 19-50 years
Omega 3	0.64% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	23.2% 3.95g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.63% 3.42g	18% 23.6g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	20.6% 15g	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	5.74% 4.16g	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	% 3.96g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 6.88g	g per day for Men 19-50 years
Fiber	3.88% 1.47g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	3.14% 1.76g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Vitamin A	0.057% 0.51μg	12.4% 112μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.68% 0.061mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.87% 0.19mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	33% 0.43mg	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	3% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	14.2% 13mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	48.7% 58.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Calcium	1.34% 13.4mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	34.2% 0.31mg	12.4% 0.11mg	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	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	13.3% 55.7mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	11.7% 0.27mg	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	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	3.25% 110mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.08μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.54mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.022% 0.81g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Sunflower Seeds vs Frozen Naranjilla Pulp:

• Dried Sunflower Seed Kernels have 1.4 times more Vitamin B1, more Vitamin B2, 3.2 times more Vitamin B9 and 2 times more Vitamin E than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 218 times more Vitamin A, 4.1 times more Vitamin B3, 4.5 times more Vitamin B5, 1.9 times more Vitamin B6, 53.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.

Comparing minerals per 100 calories for Sunflower Seeds vs Frozen Naranjilla Pulp:

• Dried Sunflower Seed Kernels have 2.8 times more Copper, 1.3 times more Magnesium, 1.2 times more Manganese, 2.4 times more Phosphorus, 5.7 times more Selenium and 2.1 times more Zinc than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 2.4 times more Calcium, 1.6 times more Iron, 7.2 times more Potassium, 10.4 times more Sodium and 459.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 calories:

• Dried Sunflower Seed Kernels have 10 times more Fat and 2 times more Protein than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 6.9 times more Carbohydrate, 33.3 times more Sugars and 3 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Frozen Naranjilla Pulp have similar amounts of Energy per 100 kcal.
• Both Dried Sunflower Seed Kernels as well as Frozen Naranjilla Pulp have insufficient amounts of Glucose and Sucrose in 100 kcal.