Comparing Nutrients in 1 kilogram Cherimoya VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cherimoya	Sunflower Seeds	Recommended Dietary Allowance
Energy	26% 750kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.33g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	154% 200g	130g per day for Men 19-50 years
Sugars	178% 129g	36% 26g	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	86.6% 62.8g	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	% 59.3g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	% 25g	g per day for Men 19-50 years
Fiber	79% 30g	226% 86g	38g per day for Men 19-50 years
Protein	28% 15.7g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	1035% 13.5mg	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	57.5% 230μg	568% 2270μg	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	140% 126mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.7mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherimoya	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	2000% 18mg	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	33.8% 2.7mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	848% 19.5mg	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	37% 260mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	21.5% 794g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cherimoya vs Sunflower Seeds:

• Raw Cherimoya has 9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.7 times more Vitamin B1, 2.7 times more Vitamin B2, 12.9 times more Vitamin B3, 3.3 times more Vitamin B5, 5.2 times more Vitamin B6, 9.9 times more Vitamin B9 and 130.3 times more Vitamin E than Raw Cherimoya.
• Both Raw Cherimoya as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cherimoya vs Sunflower Seeds:

• Raw Cherimoya has 16.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 26.1 times more Copper, 19.4 times more Iron, 19.1 times more Magnesium, 21 times more Manganese, 25.4 times more Phosphorus, 2.2 times more Potassium and 31.3 times more Zinc than Raw Cherimoya.

Comparison of macro-nutrients per 1 kilogram:

• Raw Cherimoya has 2.7 times more Omega 3 and 4.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Energy, 75.7 times more Fat, 19.1 times more Saturated Fat, 823.2 times more Omega 6, 2.9 times more Fiber and 13.2 times more Protein than Raw Cherimoya.
• Both Raw Cherimoya and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 kg.
• Both Raw Cherimoya as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.