Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Avocados	5%	76%	19%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Avocados	Recommended Dietary Allowance
Energy	81% 2350kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	60% 58g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	39% 6.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	26% 34g	130g per day for Men 19-50 years
Sugars	17% 12.3g	3.6% 2.6g	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	0% 0g	0.66% 0.48g	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	% 2.94g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 0.24g	g per day for Men 19-50 years
Fiber	111% 42g	70% 26.6g	38g per day for Men 19-50 years
Protein	142% 79.6g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Avocados	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	78.5% 1.02mg	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	232% 929μg	80.4% 321μg	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	4.85% 4.37mg	44% 39.7mg	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	961% 144mg	54.8% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	69.5% 83.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Avocados	Recommended Dietary Allowance
Calcium	34.5% 345mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	83.8% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.69% 27.8μg	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	212% 17mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	24.5% 0.56mg	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	646% 4521mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	56.6% 1925mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	7.86% 291g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Avocados per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Sunflower Seeds versus 14 oz of Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 4.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 5 times more Vitamin B5, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 17.6 times more Vitamin E than Avocados.
• While 14 oz of Raw Avocados contain 9.1 times more Vitamin C and 6.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 7.3 times more Calcium, 9.5 times more Copper, 7.8 times more Iron, 4.4 times more Magnesium, 14.6 times more Manganese, 21.9 times more Phosphorus, 195.5 times more Selenium and 8.1 times more Zinc than Avocados.
• Both Oil Roasted Sunflower Seeds and Avocados contain similar levels of Potassium per 14 ounces.
• 14 ounces of Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 3.7 times more Energy, 3.5 times more Fat, 3.3 times more Saturated Fat, 20.4 times more Omega 6, 2.7 times more Carbohydrate, 4.7 times more Sugars, 1.6 times more Fiber and 10 times more Protein than Avocados.
• While 14 oz of Raw Avocados contain 1.5 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.