Comparing Nutrients in 14 ounces Casaba Melons VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Casaba Melons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.83% 111kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	70% 91g	130g per day for Men 19-50 years
Sugars	31% 22.6g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	111% 42g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.67% 0.33mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	242% 3.14mg	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	7.94% 31.8μg	232% 929μg	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	96% 86.5mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	796% 7.16mg	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	17% 1.35mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	359% 8.26mg	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	2.83% 20mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.85% 365g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Casaba Melons vs Oil Roasted Sunflower Seeds:

• Raw Casaba Melons have 19.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, 9 times more Vitamin B2, 17.8 times more Vitamin B3, 82.6 times more Vitamin B5, 4.9 times more Vitamin B6, 29.3 times more Vitamin B9 and 726.6 times more Vitamin E than Raw Casaba Melons.
• Both Raw Casaba Melons and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 14 oz.
• Both Raw Casaba Melons as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Casaba Melons vs Oil Roasted Sunflower Seeds:

• Raw Casaba Melons have 59.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 30.1 times more Copper, 12.6 times more Iron, 11.5 times more Magnesium, 59.4 times more Manganese, 227.8 times more Phosphorus, 2.7 times more Potassium, 195.5 times more Selenium and 74.4 times more Zinc than Raw Casaba Melons.

Comparison of macro-nutrients per 14 ounces:

• Raw Casaba Melons have 1.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.1 times more Energy, 513 times more Fat, 282.7 times more Saturated Fat, 3.7 times more Omega 3, 2012.2 times more Omega 6, 3.5 times more Carbohydrate, 11.8 times more Fiber and 18.1 times more Protein than Raw Casaba Melons.
• Both Raw Casaba Melons as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.