Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Cherimoya

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Cherimoya	8%	7%	85%

Macro Nutrients

	Roasted Sunflower Seeds	Cherimoya	Recommended Dietary Allowance
Energy	91% 2640kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	61.8% 80.3g	130g per day for Men 19-50 years
Sugars	17% 12.4g	80.5% 58.4g	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	39.3% 28.5g	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	% 27g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	132% 50.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	12.7% 7.12g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Cherimoya	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	18.3% 2.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	31.3% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	89.7% 1.17mg	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	269% 1075μg	26% 104μg	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	63.5% 57mg	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	789% 118mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Cherimoya	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	34.8% 0.31mg	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	215% 17.2mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	18.3% 0.42mg	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	748% 5239mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	9.73% 360g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Vitamin B2, 10.9 times more Vitamin B3, 20.4 times more Vitamin B5, 3.1 times more Vitamin B6, 10.3 times more Vitamin B9 and 96.7 times more Vitamin E than Raw Cherimoya.
• While Raw Cherimoya contains 9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Cherimoya have similar amounts of Vitamin B1 per 1 lb.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Cherimoya have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Cherimoya:

• Dry Roasted Sunflower Seed Kernels no Salt have 7 times more Calcium, 26.5 times more Copper, 14.1 times more Iron, 7.6 times more Magnesium, 22.7 times more Manganese, 44.4 times more Phosphorus, 3 times more Potassium and 33.1 times more Zinc than Raw Cherimoya.
• While Raw Cherimoya contains 66.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 7.8 times more Energy, 73.2 times more Fat, 22.4 times more Saturated Fat, 1170.8 times more Omega 6, 1.4 times more Carbohydrate, 3.7 times more Fiber and 12.3 times more Protein than Raw Cherimoya.
• While Raw Cherimoya contains 2.3 times more Omega 3 and 4.7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Cherimoya have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.