Comparing Nutrients in 14 ounces Sunflower Seeds VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Sunflower Seeds	Honeydew Melons	Recommended Dietary Allowance
Energy	80% 2318kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	27.8% 36g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	44.5% 32.2g	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	16.2% 11.7g	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	% 10.6g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 9.84g	g per day for Men 19-50 years
Fiber	90% 34g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	147% 82.5g	3.83% 2.14g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	27% 0.35mg	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	225% 901μg	19% 75.4μg	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	6.17% 5.56mg	79.4% 71.4mg	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	931% 140mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Honeydew Melons	Recommended Dietary Allowance
Calcium	31% 310mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	10.6% 0.095mg	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	260% 21mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	4.66% 0.11mg	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	374% 2619mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Honeydew Melons:

• Dried Sunflower Seed Kernels have 38.9 times more Vitamin B1, 29.6 times more Vitamin B2, 19.9 times more Vitamin B3, 7.3 times more Vitamin B5, 15.3 times more Vitamin B6, 11.9 times more Vitamin B9 and 1758.5 times more Vitamin E than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 12.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Honeydew Melons:

• Dried Sunflower Seed Kernels have 13 times more Calcium, 75 times more Copper, 30.9 times more Iron, 32.5 times more Magnesium, 72.2 times more Manganese, 60 times more Phosphorus, 2.8 times more Potassium, 75.7 times more Selenium and 55.6 times more Zinc than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2 times more Sodium and 19 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 16.2 times more Energy, 367.6 times more Fat, 117.2 times more Saturated Fat, 1.8 times more Omega 3, 886.5 times more Omega 6, 2.2 times more Carbohydrate, 10.8 times more Fiber and 38.5 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 3.1 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Honeydew Melons have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.