Comparing Nutrients in 1 kilogram Sunflower Seeds VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Sunflower Seeds	Green Kiwifruit	Recommended Dietary Allowance
Energy	201% 5840kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	14.5% 2.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	113% 147g	130g per day for Men 19-50 years
Sugars	36% 26g	124% 90g	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	60% 43.5g	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	% 41g	g per day for Men 19-50 years
Sucrose	% 25g	% 1.5g	g per day for Men 19-50 years
Fiber	226% 86g	79% 30g	38g per day for Men 19-50 years
Protein	371% 208g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	48.5% 0.63mg	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	568% 2270μg	62.5% 250μg	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	15.6% 14mg	1030% 927mg	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	2345% 352mg	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Green Kiwifruit	Recommended Dietary Allowance
Calcium	78% 780mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	144% 1.3mg	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	656% 52.5mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	42.6% 0.98mg	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	943% 6600mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	92% 3120mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	22.5% 831g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 54.8 times more Vitamin B1, 14.2 times more Vitamin B2, 24.4 times more Vitamin B3, 6.2 times more Vitamin B5, 21.3 times more Vitamin B6, 9.1 times more Vitamin B9 and 24.1 times more Vitamin E than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 66.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Green Kiwifruit:

• Dried Sunflower Seed Kernels have 2.3 times more Calcium, 13.8 times more Copper, 16.9 times more Iron, 19.1 times more Magnesium, 19.9 times more Manganese, 19.4 times more Phosphorus, 2.1 times more Potassium, 265 times more Selenium and 35.7 times more Zinc than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 17.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 9.6 times more Energy, 99 times more Fat, 153.6 times more Saturated Fat, 1.4 times more Omega 3, 93.7 times more Omega 6, 1.4 times more Carbohydrate, 2.9 times more Fiber and 18.2 times more Protein than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 3.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Green Kiwifruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.