Comparing Nutrients in 5 ounces Avocados VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Avocados	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.82% 227kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.8g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.3% 12g	26.2% 34g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	5.34% 3.87g	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	0.23% 0.17g	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	% 0.52g	NA	g per day for Men 19-50 years
Sucrose	% 0.085g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	5.06% 2.83g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Avocados	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	87.7% 1.14mg	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	28.7% 115μg	84% 336μg	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	15.7% 14mg	2.2% 2mg	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	19.6% 2.93mg	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 29.8μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.7% 17mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	9.75% 0.78mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	8.75% 0.2mg	130% 3mg	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	10.5% 73.7mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	20.2% 687mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Avocados vs Roasted Sunflower Seeds:

• Raw Avocados have 7.1 times more Vitamin C and 7.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 4.1 times more Vitamin B3, 5.1 times more Vitamin B5, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 12.6 times more Vitamin E than Raw Avocados.
• Both Raw Avocados as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Avocados vs Roasted Sunflower Seeds:

• Raw Avocados have 61 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.8 times more Calcium, 9.6 times more Copper, 6.9 times more Iron, 4.4 times more Magnesium, 14.9 times more Manganese, 22.2 times more Phosphorus, 1.8 times more Potassium, 198.3 times more Selenium and 8.3 times more Zinc than Raw Avocados.

Comparison of macro-nutrients per 5 ounces:

• Raw Avocados have 1.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Energy, 3.4 times more Fat, 2.5 times more Saturated Fat, 19.6 times more Omega 6, 2.8 times more Carbohydrate, 4.1 times more Sugars, 1.7 times more Fiber and 9.7 times more Protein than Raw Avocados.
• Both Raw Avocados as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.