Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Jackfruit	7%	5%	88%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Jackfruit	Recommended Dietary Allowance
Energy	81% 2350kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	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	70% 91g	71% 92g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	% 37.6g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 1.67g	g per day for Men 19-50 years
Fiber	111% 42g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	142% 79.6g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Oil 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	106% 1.27mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	23% 3.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Jackfruit	Recommended Dietary Allowance
Calcium	34.5% 345mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	11.4% 0.91mg	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	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	646% 4521mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	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	188% 20.7mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	7.88% 292g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Oil Roasted Sunflower Seeds have 3 times more Vitamin B1, 5.1 times more Vitamin B2, 4.5 times more Vitamin B3, 29.5 times more Vitamin B5, 2.4 times more Vitamin B6, 9.8 times more Vitamin B9 and 106.9 times more Vitamin E than Jackfruit.
• While 14 oz of Raw Jackfruit contain 12.5 times more Vitamin C 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 Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Oil Roasted Sunflower Seeds have 3.6 times more Calcium, 23.7 times more Copper, 18.6 times more Iron, 4.4 times more Magnesium, 48.4 times more Manganese, 54.2 times more Phosphorus and 40.1 times more Zinc than Jackfruit.
• Both Oil Roasted Sunflower Seeds and Jackfruit contain similar levels of Potassium per 14 ounces.
• 14 ounces of Jackfruit lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Sunflower Seeds have 6.2 times more Energy, 80.2 times more Fat, 36.2 times more Saturated Fat, 2280.5 times more Omega 6, 7.1 times more Fiber and 11.7 times more Protein than Jackfruit.
• While 14 oz of Raw Jackfruit contain 6.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Jackfruit offer comparable quantities of Omega 3 and Carbohydrate per 14 ounces.
• 14 ounces of Jackfruit provide inadequate amounts of Omega 6