Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Avocados	5%	76%	19%

Macro Nutrients

	Toasted Sunflower Seeds	Avocados	Recommended Dietary Allowance
Energy	213% 6190kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	151% 147g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	66.4% 21.3g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	65.6% 85.3g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	1.66% 1.2g	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	% 3.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	303% 115g	176% 67g	38g per day for Men 19-50 years
Protein	307% 172g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Avocados	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	198% 2.57mg	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	595% 2380μg	203% 810μg	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	111% 100mg	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	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	175% 210μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Avocados	Recommended Dietary Allowance
Calcium	57% 570mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	211% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	851% 68mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	61.7% 1.42mg	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	1654% 11580mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	143% 4850mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.27% 10g	19.8% 732g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Avocados per 1 kg

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

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

• 1 kilogram of Toasted Sunflower Seeds has 4.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 5.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Avocados.
• While 1 kg of Raw Avocados contains 7.1 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Avocados:

• 1 kilogram of Toasted Sunflower Seeds has 4.8 times more Calcium, 9.7 times more Copper, 12.4 times more Iron, 4.4 times more Magnesium, 14.9 times more Manganese, 22.3 times more Phosphorus and 8.3 times more Zinc than Avocados.
• Both Toasted Sunflower Seeds and Avocados contain similar levels of Potassium per one kilogram.
• 1 kilogram of Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 3.9 times more Energy, 3.9 times more Fat, 2.8 times more Saturated Fat, 22.3 times more Omega 6, 2.4 times more Carbohydrate, 1.7 times more Fiber and 8.6 times more Protein than Avocados.
• While 1 kg of Raw Avocados contains 1.6 times more Omega 3 than Toasted Sunflower Seed Kernels no Salt.