Comparing Nutrients in 1 kilogram Casaba Melons VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Casaba Melons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.66% 280kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	176% 229g	130g per day for Men 19-50 years
Sugars	78.5% 57g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	23.7% 9g	279% 106g	38g per day for Men 19-50 years
Protein	20% 11g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.32mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	609% 7.9mg	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	20% 80μg	585% 2340μg	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	242% 218mg	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	2004% 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	42.5% 3.4mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	904% 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	7.14% 50mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	25% 919g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Casaba Melons vs Oil Roasted Sunflower Seeds:

• Raw Casaba Melons have 19.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, 9 times more Vitamin B2, 17.8 times more Vitamin B3, 82.6 times more Vitamin B5, 4.9 times more Vitamin B6, 29.3 times more Vitamin B9 and 726.6 times more Vitamin E than Raw Casaba Melons.
• Both Raw Casaba Melons and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 kg.
• Both Raw Casaba Melons as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Casaba Melons vs Oil Roasted Sunflower Seeds:

• Raw Casaba Melons have 59.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 30.1 times more Copper, 12.6 times more Iron, 11.5 times more Magnesium, 59.4 times more Manganese, 227.8 times more Phosphorus, 2.7 times more Potassium, 195.5 times more Selenium and 74.4 times more Zinc than Raw Casaba Melons.

Comparison of macro-nutrients per 1 kilogram:

• Raw Casaba Melons have 1.8 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.1 times more Energy, 513 times more Fat, 282.7 times more Saturated Fat, 3.7 times more Omega 3, 2012.2 times more Omega 6, 3.5 times more Carbohydrate, 11.8 times more Fiber and 18.1 times more Protein than Raw Casaba Melons.
• Both Raw Casaba Melons as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.