Comparing Nutrients in 1 kilogram Canned Papaya Nectar VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Papaya Nectar	1%	2%	97%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Papaya Nectar	Sunflower Seeds	Recommended Dietary Allowance
Energy	19.7% 570kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	154% 200g	130g per day for Men 19-50 years
Sugars	192% 139g	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	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	% 25g	g per day for Men 19-50 years
Fiber	15.8% 6g	226% 86g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Canned Papaya Nectar	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	20% 180μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	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	5% 20μg	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	33.3% 30mg	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	16% 2.4mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Papaya Nectar	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	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	42.5% 3.4mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	5.65% 0.13mg	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	0% 0mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	9.1% 310mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	455% 50mg	11mg per day for Men 19-50 years
Water	23% 850g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Papaya Nectar vs Sunflower Seeds:

• Canned Papaya Nectar has 6 times more Vitamin A and 2.1 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 246.7 times more Vitamin B1, 88.8 times more Vitamin B2, 55.6 times more Vitamin B3, 20.9 times more Vitamin B5, 149.4 times more Vitamin B6, 113.5 times more Vitamin B9 and 146.5 times more Vitamin E than Canned Papaya Nectar.
• Both Canned Papaya Nectar as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Canned Papaya Nectar vs Sunflower Seeds:

• Canned Papaya Nectar has 18 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 138.5 times more Copper, 15.4 times more Iron, 108.3 times more Magnesium, 150 times more Manganese, more Phosphorus, 20.8 times more Potassium, 176.7 times more Selenium and 33.3 times more Zinc than Canned Papaya Nectar.

Comparison of macro-nutrients per 1 kilogram:

• Canned Papaya Nectar has 5.3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 10.2 times more Energy, 343.1 times more Fat, 94.8 times more Saturated Fat, 2.1 times more Omega 3, 3292.9 times more Omega 6, 1.4 times more Carbohydrate, 14.3 times more Fiber and 122.2 times more Protein than Canned Papaya Nectar.
• Both Canned Papaya Nectar as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.