Comparing Nutrients in 1 pound Sunflower Seeds VS Cantaloupe Melons

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cantaloupe Melons	9%	5%	86%

Macro Nutrients

	Sunflower Seeds	Cantaloupe Melons	Recommended Dietary Allowance
Energy	91% 2649kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.8% 91g	28.5% 37g	130g per day for Men 19-50 years
Sugars	16.4% 12g	49% 35.7g	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	11.7% 8.5g	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	% 7g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 19.7g	g per day for Men 19-50 years
Fiber	103% 39g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	168% 94g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cantaloupe Melons	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	85% 767μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	25% 0.33mg	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	257% 1030μg	24% 95μg	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	185% 166mg	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	1064% 160mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cantaloupe Melons	Recommended Dietary Allowance
Calcium	35.4% 354mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	298% 24mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	8.1% 0.19mg	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	428% 2994mg	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	11% 409g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 36.1 times more Vitamin B1, 18.7 times more Vitamin B2, 11.4 times more Vitamin B3, 10.8 times more Vitamin B5, 18.7 times more Vitamin B6, 10.8 times more Vitamin B9 and 703.4 times more Vitamin E than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 56.3 times more Vitamin A, 26.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Cantaloupe Melons have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Cantaloupe Melons:

• Dried Sunflower Seed Kernels have 8.7 times more Calcium, 43.9 times more Copper, 25 times more Iron, 27.1 times more Magnesium, 47.6 times more Manganese, 44 times more Phosphorus, 2.4 times more Potassium, 132.5 times more Selenium and 27.8 times more Zinc than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 1.8 times more Sodium and 19.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 17.2 times more Energy, 270.8 times more Fat, 87.4 times more Saturated Fat, 1.3 times more Omega 3, 658.6 times more Omega 6, 2.5 times more Carbohydrate, 9.6 times more Fiber and 24.7 times more Protein than Raw Cantaloupe Melons.
• While Raw Cantaloupe Melons contain 3 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Cantaloupe Melons have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.