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

Macros Ratio

	Protein	Fat	Carbs
Honeydew Melons	5%	3%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Honeydew Melons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	12.4% 360kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.53% 0.26g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	176% 229g	130g per day for Men 19-50 years
Sugars	112% 81g	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	41% 29.6g	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	% 27g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 25g	% 23.7g	g per day for Men 19-50 years
Fiber	21% 8g	279% 106g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Honeydew Melons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	47.5% 190μg	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	200% 180mg	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	1.33% 0.2mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Honeydew Melons	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	21.3% 1.7mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	15.7% 110mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	67% 2280mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	474% 52mg	11mg per day for Men 19-50 years
Water	24.3% 898g	0.42% 15.4g	3700g per day for Men 19-50 years

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

• Raw Honeydew Melons have 16.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.4 times more Vitamin B1, 23.3 times more Vitamin B2, 9.9 times more Vitamin B3, 44.8 times more Vitamin B5, 9 times more Vitamin B6, 12.3 times more Vitamin B9 and 1816.5 times more Vitamin E than Raw Honeydew Melons.
• Both Raw Honeydew Melons and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 kg.
• Both Raw Honeydew 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 Honeydew Melons vs Oil Roasted Sunflower Seeds:

• Raw Honeydew Melons have 6 times more Sodium and 58.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 14.5 times more Calcium, 75.2 times more Copper, 25.2 times more Iron, 12.7 times more Magnesium, 77 times more Manganese, 103.5 times more Phosphorus, 2.1 times more Potassium, 111.7 times more Selenium and 57.9 times more Zinc than Raw Honeydew Melons.

Comparison of macro-nutrients per 1 kilogram:

• Raw Honeydew Melons have 2.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 16.4 times more Energy, 366.4 times more Fat, 186 times more Saturated Fat, 2.5 times more Omega 3, 1315.7 times more Omega 6, 2.5 times more Carbohydrate, 13.3 times more Fiber and 37.1 times more Protein than Raw Honeydew Melons.
• Both Raw Honeydew Melons as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.