Comparing Nutrients in 1 pound Papayas VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Papayas	4%	5%	91%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Papayas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.73% 195kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	100% 32g	32g per day for Men 19-50 years
Omega 3	13.3% 0.21g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	913% 155g	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	80% 104g	130g per day for Men 19-50 years
Sugars	49% 35.5g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	127% 48g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Papayas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	23.7% 213μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papayas	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9.07% 91mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	10.8% 399g	0.19% 7g	3700g per day for Men 19-50 years

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

• Raw Papayas have more Vitamin A and 55.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.9 times more Vitamin B1, 10.4 times more Vitamin B2, 11.6 times more Vitamin B3, 36.3 times more Vitamin B5, 20.8 times more Vitamin B6, 6.3 times more Vitamin B9 and 121.1 times more Vitamin E than Raw Papayas.
• Both Raw Papayas and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 lb.
• Both Raw Papayas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Papayas vs Oil Roasted Sunflower Seeds:

• Raw Papayas have 57.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.4 times more Calcium, 40.1 times more Copper, 17.1 times more Iron, 6 times more Magnesium, 52 times more Manganese, 113.9 times more Phosphorus, 2.7 times more Potassium, 130.3 times more Selenium and 65.1 times more Zinc than Raw Papayas.

Comparison of macro-nutrients per 1 pound:

• Raw Papayas have 2.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 13.8 times more Energy, 197.3 times more Fat, 87.3 times more Saturated Fat, 1.7 times more Omega 3, 3109.8 times more Omega 6, 2.1 times more Carbohydrate, 6.2 times more Fiber and 42.7 times more Protein than Raw Papayas.
• Both Raw Papayas as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.