Comparing Nutrients in 1 kilogram Pummelo VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pummelo	Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 380kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	NA	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	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	26.3% 10g	226% 86g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Pummelo	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	28.3% 0.34mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	NA	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	678% 610mg	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	NA	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

	Pummelo	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	13.8% 1.1mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	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	24.3% 170mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	24% 891g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Raw Pummelo has 43.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 43.5 times more Vitamin B1, 13.1 times more Vitamin B2, 37.9 times more Vitamin B3 and 37.4 times more Vitamin B6 than Raw Pummelo.
• Both Raw Pummelo 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 Pummelo vs Sunflower Seeds:

• Raw Pummelo has 18.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 37.5 times more Copper, 47.7 times more Iron, 54.2 times more Magnesium, 114.7 times more Manganese, 38.8 times more Phosphorus, 3 times more Potassium and 62.5 times more Zinc than Raw Pummelo.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 15.4 times more Energy, 1286.5 times more Fat, 2.1 times more Carbohydrate, 8.6 times more Fiber and 27.3 times more Protein than Raw Pummelo.
• Both Raw Pummelo as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.