Comparing Nutrients in 1 pound Dried Pepeao VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Dried Pepeao	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	46.6% 1352kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	NA	127% 48g	38g per day for Men 19-50 years
Protein	39% 22g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	312% 3.75mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1950% 98mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	331% 4.3mg	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	181% 726μg	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	7.06% 6.35mg	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	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	51.3% 513mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	2555% 23mg	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	348% 28mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	158% 662mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	227% 5.22mg	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	75% 526mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	94% 3211mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	374% 205μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	310% 34mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.37% 50.5g	0.19% 7g	3700g per day for Men 19-50 years

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

• Dried Pepeao has 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B5 and 1.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Pepeao.
• Both Dried Pepeao and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 1 lb.
• Both Dried Pepeao as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Pepeao has 1.3 times more Calcium, 2.8 times more Copper, 1.4 times more Iron, 1.5 times more Potassium, 23.3 times more Sodium and 1.4 times more Zinc than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Manganese, 9.8 times more Phosphorus and 1.7 times more Selenium than Dried Pepeao.
• Both Dried Pepeao and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Pepeao has 3.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2 times more Energy, 116.6 times more Fat and 4.2 times more Protein than Dried Pepeao.
• Both Dried Pepeao as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.