Comparing Nutrients in 5 ounces White Grapefruit VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
White Grapefruit	7%	2%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	White Grapefruit	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	312% 53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.17% 12g	22.5% 29g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	4.1% 1.56g	43% 16.3g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	White Grapefruit	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.02% 0.4mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	87.8% 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	3.54% 14μg	84.3% 337μg	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	52.4% 47.2mg	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	1.23% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Grapefruit	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.7% 17mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	7.87% 0.071mg	289% 2.6mg	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	1.06% 0.085mg	121% 9.65mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	0.8% 0.018mg	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	1.6% 11.3mg	234% 1641mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.038% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of White Grapefruit vs Toasted Sunflower Seeds:

• Raw White Grapefruit has 23.8 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 8.8 times more Vitamin B1, 14.3 times more Vitamin B2, 15.6 times more Vitamin B3, 24.9 times more Vitamin B5, 18.7 times more Vitamin B6 and 23.8 times more Vitamin B9 than Raw White Grapefruit.
• Both Raw White Grapefruit as well as Toasted 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 White Grapefruit vs Toasted Sunflower Seeds:

• Raw White Grapefruit has 90.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.8 times more Calcium, 36.7 times more Copper, 113.5 times more Iron, 14.3 times more Magnesium, 162.6 times more Manganese, 144.8 times more Phosphorus, 3.3 times more Potassium and 75.7 times more Zinc than Raw White Grapefruit.

Comparison of macro-nutrients per 5 ounces:

• Toasted Sunflower Seed Kernels no Salt contain 18.8 times more Energy, 568 times more Fat, 425.2 times more Saturated Fat, 15.8 times more Omega 3, 1967.9 times more Omega 6, 2.4 times more Carbohydrate, 10.5 times more Fiber and 24.9 times more Protein than Raw White Grapefruit.
• Both Raw White Grapefruit as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.