Comparing Nutrients in 1 pound Sunflower Seeds VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Sunflower Seeds	Mamey Sapote	Recommended Dietary Allowance
Energy	91% 2649kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	63% 20.2g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	615% 105g	0.29% 0.05g	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	112% 146g	130g per day for Men 19-50 years
Sugars	16.4% 12g	126% 91g	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	48% 34.7g	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	% 36.3g	g per day for Men 19-50 years
Sucrose	% 11.3g	% 18.6g	g per day for Men 19-50 years
Fiber	103% 39g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	168% 94g	11.7% 6.58g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	559% 6.7mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 38mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.13mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	469% 6.1mg	251% 3.27mg	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	7.94% 31.8μg	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	116% 104mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1064% 160mg	64% 9.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Mamey Sapote	Recommended Dietary Allowance
Calcium	35.4% 354mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	907% 8.16mg	107% 0.97mg	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	298% 24mg	44.2% 3.54mg	8mg per day for Men 19-50 years
Magnesium	351% 1474mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	385% 8.85mg	40.2% 0.93mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	86% 2926mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	437% 240μg	NA	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	7.95% 294g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 113.8 times more Vitamin B1, 3.1 times more Vitamin B2, 5.8 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6, 32.4 times more Vitamin B9 and 16.7 times more Vitamin E than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 16.4 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Mamey Sapote have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Sunflower Seeds vs Mamey Sapote:

• Dried Sunflower Seed Kernels have 4.3 times more Calcium, 8.5 times more Copper, 6.7 times more Iron, 29.5 times more Magnesium, 9.6 times more Manganese, 25.4 times more Phosphorus, 1.4 times more Potassium and 26.3 times more Zinc than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 13.7 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels have 4.7 times more Energy, 111.9 times more Fat, 26.4 times more Saturated Fat, 2095.5 times more Omega 6, 1.6 times more Fiber and 14.3 times more Protein than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 1.4 times more Omega 3, 1.6 times more Carbohydrate and 7.7 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Mamey Sapote have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.