Comparing Nutrients in 14 ounces Papaya, canned, heavy syrup, drained VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Energy	28% 818kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 222g	61% 79.4g	130g per day for Men 19-50 years
Sugars	286% 207g	14.3% 10.4g	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	37% 27g	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	% 28g	NA	g per day for Men 19-50 years
Sucrose	% 152g	% 9.92g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	90% 34g	38g per day for Men 19-50 years
Protein	0.99% 0.56g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	411% 5.34mg	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	NA	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.4% 14mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	794% 7.14mg	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	14.4% 1.15mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	336% 7.74mg	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	3.4% 24mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	180% 20mg	11mg per day for Men 19-50 years
Water	4.65% 172g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Papaya, canned, heavy syrup, drained vs Sunflower Seeds:

• Papaya, canned, heavy syrup, drained has 2.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 98.7 times more Vitamin B1, 23.7 times more Vitamin B2, 138.9 times more Vitamin B3, 75.3 times more Vitamin B5 and 89.7 times more Vitamin B6 than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Papaya, canned, heavy syrup, drained vs Sunflower Seeds:

• Papaya, canned, heavy syrup, drained has 9.2 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.7 times more Calcium, 180 times more Copper, 18.1 times more Iron, 54.2 times more Magnesium, 195 times more Manganese, 110 times more Phosphorus, 9.6 times more Potassium, 132.5 times more Selenium and 100 times more Zinc than Papaya, canned, heavy syrup, drained.

Comparison of macro-nutrients per 14 ounces:

• Papaya, canned, heavy syrup, drained has 2.8 times more Carbohydrate and 19.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.8 times more Energy, 93.6 times more Fat, 16.6 times more Saturated Fat, 4.6 times more Omega 3, 277.7 times more Omega 6, 5.7 times more Fiber and 148.4 times more Protein than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.