Comparing Nutrients in 1 pound Pummelo VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pummelo	Sunflower Seeds	Recommended Dietary Allowance
Energy	5.94% 172kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	NA	63% 20.2g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.6g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	12% 4.54g	103% 39g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Pummelo	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	13% 0.15mg	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	6.24% 1mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	NA	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% 277mg	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	NA	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

	Pummelo	Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.8% 18mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	6.24% 0.5mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	3.35% 0.077mg	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	11% 77mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	NA	437% 240μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	11% 404g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Raw Pummelo has 43.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 43.5 times more Vitamin B1, 13.1 times more Vitamin B2, 37.9 times more Vitamin B3 and 37.4 times more Vitamin B6 than Raw Pummelo.
• Both Raw Pummelo 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 Pummelo vs Sunflower Seeds:

• Raw Pummelo has 18.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 37.5 times more Copper, 47.7 times more Iron, 54.2 times more Magnesium, 114.7 times more Manganese, 38.8 times more Phosphorus, 3 times more Potassium and 62.5 times more Zinc than Raw Pummelo.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels contain 15.4 times more Energy, 1286.5 times more Fat, 2.1 times more Carbohydrate, 8.6 times more Fiber and 27.3 times more Protein than Raw Pummelo.
• Both Raw Pummelo as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.