Comparing Nutrients in 14 ounces Pomegranates VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pomegranates	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.4% 329kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.64g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74.2g	63% 81.7g	130g per day for Men 19-50 years
Sugars	75% 54.3g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	120% 45.6g	38g per day for Men 19-50 years
Protein	12% 6.63g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Toasted 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	22% 0.27mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	246% 3.2mg	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	37.7% 151μg	236% 945μg	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	45% 40.5mg	6.17% 5.56mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.2% 65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	69.7% 0.63mg	809% 7.28mg	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	15% 1.2mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	365% 8.4mg	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	20.4% 143mg	657% 4596mg	700mg per day for Men 19-50 years
Potassium	27.5% 937mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	191% 21mg	11mg per day for Men 19-50 years
Water	8.36% 309g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pomegranates vs Toasted Sunflower Seeds:

• Raw Pomegranates have 7.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.9 times more Vitamin B1, 5.4 times more Vitamin B2, 14.3 times more Vitamin B3, 18.7 times more Vitamin B5, 10.7 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Pomegranates.
• Both Raw Pomegranates as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pomegranates vs Toasted Sunflower Seeds:

• Raw Pomegranates have 77.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.7 times more Calcium, 11.6 times more Copper, 22.7 times more Iron, 10.8 times more Magnesium, 17.8 times more Manganese, 32.2 times more Phosphorus, 2.1 times more Potassium and 15.1 times more Zinc than Raw Pomegranates.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 7.5 times more Energy, 48.5 times more Fat, 49.6 times more Saturated Fat, more Omega 3, 473.3 times more Omega 6, 2.9 times more Fiber and 10.3 times more Protein than Raw Pomegranates.
• Both Raw Pomegranates and Toasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 14 oz.
• Both Raw Pomegranates as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.