Comparing Nutrients in 1 pound Cherimoya VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Cherimoya	Sunflower Seeds	Recommended Dietary Allowance
Energy	11.7% 340kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	3.18% 3.1g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.8% 80.3g	69.8% 91g	130g per day for Men 19-50 years
Sugars	80.5% 58.4g	16.4% 12g	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	39.3% 28.5g	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	% 27g	NA	g per day for Men 19-50 years
Sucrose	% 3g	% 11.3g	g per day for Men 19-50 years
Fiber	36% 13.6g	103% 39g	38g per day for Men 19-50 years
Protein	12.7% 7.12g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.92mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.3% 1.56mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	469% 6.1mg	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	26% 104μg	257% 1030μg	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	63.5% 57mg	7.06% 6.35mg	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	8.16% 1.22mg	1064% 160mg	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

	Cherimoya	Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	907% 8.16mg	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	15.3% 1.22mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	385% 8.85mg	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	17% 118mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cherimoya vs Sunflower Seeds:

• Raw Cherimoya has 9 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 14.7 times more Vitamin B1, 2.7 times more Vitamin B2, 12.9 times more Vitamin B3, 3.3 times more Vitamin B5, 5.2 times more Vitamin B6, 9.9 times more Vitamin B9 and 130.3 times more Vitamin E than Raw Cherimoya.
• Both Raw Cherimoya as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cherimoya vs Sunflower Seeds:

• Raw Cherimoya has 16.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 26.1 times more Copper, 19.4 times more Iron, 19.1 times more Magnesium, 21 times more Manganese, 25.4 times more Phosphorus, 2.2 times more Potassium and 31.3 times more Zinc than Raw Cherimoya.

Comparison of macro-nutrients per 1 pound:

• Raw Cherimoya has 2.7 times more Omega 3 and 4.9 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Energy, 75.7 times more Fat, 19.1 times more Saturated Fat, 823.2 times more Omega 6, 2.9 times more Fiber and 13.2 times more Protein than Raw Cherimoya.
• Both Raw Cherimoya and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 lb.
• Both Raw Cherimoya as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.