Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Jackfruit	7%	5%	88%

Macro Nutrients

	Roasted Sunflower Seeds	Jackfruit	Recommended Dietary Allowance
Energy	79.7% 2310kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	71% 92g	130g per day for Men 19-50 years
Sugars	15% 11g	104% 75.7g	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	50.3% 36.5g	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	% 37.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.67g	g per day for Men 19-50 years
Fiber	116% 44g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	137% 76.7g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Jackfruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	100% 1.3mg	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	235% 941μg	24% 95μg	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	60.4% 54.4mg	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	691% 104mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Jackfruit	Recommended Dietary Allowance
Calcium	27.8% 278mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	33.5% 0.3mg	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	189% 15mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	7.42% 0.17mg	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	655% 4584mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	7.88% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Sunflower Seeds vs Jackfruit:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more Vitamin B2, 7.7 times more Vitamin B3, 30 times more Vitamin B5, 2.4 times more Vitamin B6, 9.9 times more Vitamin B9 and 76.8 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 9.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Jackfruit have similar amounts of Vitamin B1 per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Roasted Sunflower Seeds vs Jackfruit:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Calcium, 24.1 times more Copper, 16.5 times more Iron, 4.4 times more Magnesium, 49.1 times more Manganese, 55 times more Phosphorus, 1.9 times more Potassium and 40.7 times more Zinc than Raw Jackfruit.
• While Raw Jackfruit contains 61.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.1 times more Energy, 77.8 times more Fat, 26.8 times more Saturated Fat, 2185.5 times more Omega 6, 7.4 times more Fiber and 11.2 times more Protein than Raw Jackfruit.
• While Raw Jackfruit contains 7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Jackfruit have similar amounts of Omega 3 and Carbohydrate per 14 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Jackfruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.