Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS ZESPRI SunGold Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
ZESPRI SunGold Kiwifruit	6%	4%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Energy	93% 2685kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	55% 71.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	77% 55.8g	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	36.3% 26.3g	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	% 24g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 5.53g	g per day for Men 19-50 years
Fiber	127% 48g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	162% 91g	8.26% 4.63g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	6.55% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	27.6% 0.36mg	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	35% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.54% 5mg	813% 732mg	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	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	ZESPRI SunGold Kiwifruit	Recommended Dietary Allowance
Calcium	39.5% 395mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	76% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	9.47% 0.22mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	42% 1429mg	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	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS ZESPRI SunGold Kiwifruit per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs ZESPRI SunGold Kiwifruit:

• 1 pound of Oil Roasted Sunflower Seeds has more Vitamin B1, 3.8 times more Vitamin B2, 17.9 times more Vitamin B3, 57.8 times more Vitamin B5, 10 times more Vitamin B6, 7.5 times more Vitamin B9 and 26 times more Vitamin E than ZESPRI SunGold Kiwifruit.
• While 1 lb of Raw ZESPRI SunGold Kiwifruit contains more Vitamin B12, 146.6 times more Vitamin C and 2 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin B12 and Vitamin C
• 1 pound of ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Oil Roasted Sunflower Seed Kernels as well as Raw ZESPRI SunGold Kiwifruit have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs ZESPRI SunGold Kiwifruit:

• 1 pound of Oil Roasted Sunflower Seeds has 5.1 times more Calcium, 11.9 times more Copper, 20.4 times more Iron, 10.6 times more Magnesium, 43.3 times more Manganese, 45.6 times more Phosphorus, 1.5 times more Potassium, 195.5 times more Selenium and 65.1 times more Zinc than ZESPRI SunGold Kiwifruit.
• While 1 lb of Raw ZESPRI SunGold Kiwifruit contains 53.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• 1 pound of ZESPRI SunGold Kiwifruit lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 9.4 times more Energy, 183.2 times more Fat, 108.7 times more Saturated Fat, 1.9 times more Omega 3, 570.1 times more Omega 6, 1.4 times more Carbohydrate, 7.6 times more Fiber and 19.7 times more Protein than ZESPRI SunGold Kiwifruit.
• While 1 lb of Raw ZESPRI SunGold Kiwifruit contains 4 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• 1 pound of ZESPRI SunGold Kiwifruit provide inadequate amounts of Omega 6 and Protein