Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Avocados	5%	76%	19%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Avocados	Recommended Dietary Allowance
Energy	93% 2685kcal	25% 726kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	68.6% 66.5g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	30% 9.64g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	19.5% 14g	4.13% 3g	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	0% 0g	0.75% 0.54g	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	% 3.36g	% 1.68g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0.27g	g per day for Men 19-50 years
Fiber	127% 48g	80% 30.4g	38g per day for Men 19-50 years
Protein	162% 91g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Avocados	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	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	265% 1061μg	92% 367μg	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	5.54% 5mg	50.4% 45.4mg	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	1099% 165mg	62.6% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	79.4% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Avocados	Recommended Dietary Allowance
Calcium	39.5% 395mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	96% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.8μg	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	243% 19.4mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	28% 0.64mg	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	738% 5166mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	3.3% 1.8μg	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	215% 23.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.19% 7g	8.98% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Avocados per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Sunflower Seeds has 4.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 5 times more Vitamin B5, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 17.6 times more Vitamin E than Avocados.
• While 1 lb of Raw Avocados contains 9.1 times more Vitamin C and 6.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Avocados:

• 1 pound of Oil Roasted Sunflower Seeds has 7.3 times more Calcium, 9.5 times more Copper, 7.8 times more Iron, 4.4 times more Magnesium, 14.6 times more Manganese, 21.9 times more Phosphorus, 195.5 times more Selenium and 8.1 times more Zinc than Avocados.
• Both Oil Roasted Sunflower Seeds and Avocados contain similar levels of Potassium per one pound.
• 1 pound of Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 3.7 times more Energy, 3.5 times more Fat, 3.3 times more Saturated Fat, 20.4 times more Omega 6, 2.7 times more Carbohydrate, 4.7 times more Sugars, 1.6 times more Fiber and 10 times more Protein than Avocados.
• While 1 lb of Raw Avocados contains 1.5 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.