Comparing Nutrients in 1 kilogram Cantaloupe Melons VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cantaloupe Melons	9%	5%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Cantaloupe Melons	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 340kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.8% 81.6g	158% 206g	130g per day for Men 19-50 years
Sugars	108% 78.6g	NA	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	25.8% 18.7g	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	% 15.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.5g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	303% 115g	38g per day for Men 19-50 years
Protein	15% 8.4g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Cantaloupe Melons	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	188% 1690μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	619% 8.05mg	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	52.5% 210μg	595% 2380μg	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	408% 367mg	15.6% 14mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cantaloupe Melons	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	2038% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	26.3% 2.1mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	919% 21mg	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	21.4% 150mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	78.5% 2670mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	482% 53mg	11mg per day for Men 19-50 years
Water	24.4% 902g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cantaloupe Melons vs Toasted Sunflower Seeds:

• Raw Cantaloupe Melons have more Vitamin A and 26.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 7.9 times more Vitamin B1, 15 times more Vitamin B2, 5.7 times more Vitamin B3, 67.2 times more Vitamin B5, 11.2 times more Vitamin B6 and 11.3 times more Vitamin B9 than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cantaloupe Melons vs Toasted Sunflower Seeds:

• Raw Cantaloupe Melons have 5.3 times more Sodium and 90.2 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Calcium, 44.7 times more Copper, 32.4 times more Iron, 10.8 times more Magnesium, 51.6 times more Manganese, 77.2 times more Phosphorus, 1.8 times more Potassium and 29.4 times more Zinc than Raw Cantaloupe Melons.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 18.2 times more Energy, 298.9 times more Fat, 116.7 times more Saturated Fat, 1.7 times more Omega 3, 1068.3 times more Omega 6, 2.5 times more Carbohydrate, 12.8 times more Fiber and 20.5 times more Protein than Raw Cantaloupe Melons.
• Both Raw Cantaloupe Melons as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.