Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Canned Papaya Nectar

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Papaya Nectar	1%	2%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Papaya Nectar	Recommended Dietary Allowance
Energy	91% 2640kcal	8.9% 259kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	50.6% 66g	130g per day for Men 19-50 years
Sugars	17% 12.4g	87% 63g	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	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	157% 87.7g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Papaya Nectar	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	2.27% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	4.25% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	3.14% 0.041mg	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	2.27% 9.07μg	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	15% 13.6mg	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	789% 118mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Papaya Nectar	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	6.55% 0.059mg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	2.56% 0.059mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	10.4% 386g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Canned Papaya Nectar:

• Dry Roasted Sunflower Seed Kernels no Salt have 17.7 times more Vitamin B1, 61.5 times more Vitamin B2, 46.9 times more Vitamin B3, 130.4 times more Vitamin B5, 89.3 times more Vitamin B6, 118.5 times more Vitamin B9, 108.8 times more Vitamin E and 3.4 times more Vitamin K than Canned Papaya Nectar.
• While Canned Papaya Nectar contains more Vitamin A and 2.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Papaya Nectar have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Canned Papaya Nectar:

• Dry Roasted Sunflower Seed Kernels no Salt have 7 times more Calcium, 140.8 times more Copper, 11.2 times more Iron, 43 times more Magnesium, 162.3 times more Manganese, more Phosphorus, 27.4 times more Potassium, 264.3 times more Selenium and 35.3 times more Zinc than Canned Papaya Nectar.
• While Canned Papaya Nectar contains 70.9 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 10.2 times more Energy, 332 times more Fat, 111 times more Saturated Fat, 2.5 times more Omega 3, 4683.1 times more Omega 6, 1.7 times more Carbohydrate, 18.5 times more Fiber and 113.7 times more Protein than Canned Papaya Nectar.
• While Canned Papaya Nectar contains 5.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Canned Papaya Nectar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.