Comparing Nutrients in 14 ounces Toasted Sunflower Seeds VS Canned Papaya Nectar

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Canned Papaya Nectar	1%	2%	97%

Macro Nutrients

	Toasted Sunflower Seeds	Canned Papaya Nectar	Recommended Dietary Allowance
Energy	84.7% 2457kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	74% 23.6g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	873% 148g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	NA	76% 55.2g	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	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	120% 45.6g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	122% 68.3g	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Canned Papaya Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	560% 28mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	2.75% 0.036mg	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	236% 945μg	2% 7.94μg	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	13.2% 12mg	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	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Canned Papaya Nectar	Recommended Dietary Allowance
Calcium	22.6% 226mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	809% 7.28mg	5.73% 0.052mg	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	338% 27mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	2.24% 0.052mg	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	657% 4596mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	57.3% 1949mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	9.1% 337g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Canned Papaya Nectar per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Sunflower Seeds versus 14 oz of Canned Papaya Nectar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Sunflower Seeds vs Canned Papaya Nectar:

• 14 ounces of Toasted Sunflower Seeds have 54.2 times more Vitamin B1, 71.3 times more Vitamin B2, 28 times more Vitamin B3, 130.7 times more Vitamin B5, 89.4 times more Vitamin B6 and 119 times more Vitamin B9 than Canned Papaya Nectar.
• While 14 oz of Canned Papaya Nectar contain more Vitamin A and 2.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Papaya Nectar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Toasted Sunflower Seed Kernels no Salt as well as Canned Papaya Nectar have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Sunflower Seeds vs Canned Papaya Nectar:

• 14 ounces of Toasted Sunflower Seeds have 5.7 times more Calcium, 141.1 times more Copper, 20 times more Iron, 43 times more Magnesium, 162.6 times more Manganese, more Phosphorus, 15.8 times more Potassium and 35.3 times more Zinc than Canned Papaya Nectar.
• While 14 oz of Canned Papaya Nectar contain 85 times more Water than Toasted Sunflower Seed Kernels no Salt.
• 14 ounces of Canned Papaya Nectar lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Sunflower Seeds have 10.9 times more Energy, 378.7 times more Fat, 126.7 times more Saturated Fat, 2.8 times more Omega 3, 5341.4 times more Omega 6, 1.4 times more Carbohydrate, 19.2 times more Fiber and 101.2 times more Protein than Canned Papaya Nectar.
• 14 ounces of Canned Papaya Nectar provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein