Comparing Nutrients in 1 pound Papayas VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Papayas	Sunflower Seeds	Recommended Dietary Allowance
Energy	6.73% 195kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.8% 49g	69.8% 91g	130g per day for Men 19-50 years
Sugars	49% 35.5g	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	23.3% 17g	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	103% 39g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Papayas	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	42% 168μg	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	307% 276mg	7.06% 6.35mg	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	9.07% 1.36mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.07% 91mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	14% 1.13mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	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	6.48% 45.4mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	10.8% 399g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Raw Papayas have 15.7 times more Vitamin A, 43.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 64.3 times more Vitamin B1, 13.1 times more Vitamin B2, 23.3 times more Vitamin B3, 5.9 times more Vitamin B5, 35.4 times more Vitamin B6, 6.1 times more Vitamin B9 and 117.2 times more Vitamin E than Raw Papayas.
• Both Raw Papayas as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Papayas vs Sunflower Seeds:

• Raw Papayas have 18.6 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Calcium, 40 times more Copper, 21 times more Iron, 15.5 times more Magnesium, 48.8 times more Manganese, 66 times more Phosphorus, 3.5 times more Potassium, 88.3 times more Selenium and 62.5 times more Zinc than Raw Papayas.

Comparison of macro-nutrients per 1 pound:

• Raw Papayas have 3 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13.6 times more Energy, 197.9 times more Fat, 55 times more Saturated Fat, 1.3 times more Omega 3, 2095.5 times more Omega 6, 1.8 times more Carbohydrate, 5.1 times more Fiber and 44.2 times more Protein than Raw Papayas.
• Both Raw Papayas as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.