Comparing Nutrients in 1 kilogram Oil Roasted Sunflower Seeds VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Mamey Sapote	Recommended Dietary Allowance
Energy	204% 5920kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	247% 321g	130g per day for Men 19-50 years
Sugars	43% 31g	278% 201g	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	0% 0g	106% 76.6g	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	% 7.4g	% 80g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 41g	g per day for Men 19-50 years
Fiber	279% 106g	142% 54g	38g per day for Men 19-50 years
Protein	358% 201g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	79.4% 3.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	554% 7.2mg	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	585% 2340μg	17.5% 70μg	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	12.2% 11mg	256% 230mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2422% 363mg	141% 21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Mamey Sapote	Recommended Dietary Allowance
Calcium	87% 870mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	237% 2.13mg	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	535% 42.8mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	88.7% 2.04mg	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	1627% 11390mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	134% 4540mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	17.5% 649g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Mamey Sapote per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Sunflower Seeds versus 1 kg of Mamey Sapote to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Sunflower Seeds vs Mamey Sapote:

• 1 kilogram of Oil Roasted Sunflower Seeds has 24.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.9 times more Vitamin B3, 17.5 times more Vitamin B5, 33.4 times more Vitamin B9 and 17.2 times more Vitamin E than Mamey Sapote.
• While 1 kg of Raw Mamey Sapote contains 20.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Mamey Sapote provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Mamey Sapote have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Sunflower Seeds vs Mamey Sapote:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.8 times more Calcium, 8.5 times more Copper, 5.5 times more Iron, 11.5 times more Magnesium, 10.2 times more Manganese, 43.8 times more Phosphorus and 27.4 times more Zinc than Mamey Sapote.
• Both Oil Roasted Sunflower Seeds and Mamey Sapote contain similar levels of Potassium per one kilogram.
• 1 kilogram of Mamey Sapote lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 4.8 times more Energy, 111.5 times more Fat, 41.8 times more Saturated Fat, 3109.8 times more Omega 6, 2 times more Fiber and 13.8 times more Protein than Mamey Sapote.
• While 1 kg of Raw Mamey Sapote contains 1.4 times more Carbohydrate, 6.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Mamey Sapote offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Mamey Sapote provide inadequate amounts of Omega 6