Comparing Nutrients in 5 ounces Papaya, canned, heavy syrup, drained VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10% 292kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	273% 46.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	26.2% 34g	130g per day for Men 19-50 years
Sugars	102% 74g	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	13.3% 9.6g	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	% 9.98g	NA	g per day for Men 19-50 years
Sucrose	% 54.4g	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	41.4% 15.7g	38g per day for Men 19-50 years
Protein	0.35% 0.2g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.77% 0.021mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.53% 0.085mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.64% 0.021mg	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	NA	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.5% 4.96mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	1.57% 0.014mg	288% 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	5.14% 0.41mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	0.62% 0.014mg	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	1.2% 8.5mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	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	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Papaya, canned, heavy syrup, drained vs Roasted Sunflower Seeds:

• Papaya, canned, heavy syrup, drained has 2.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.1 times more Vitamin B1, 16.4 times more Vitamin B2, 117.4 times more Vitamin B3, 469.3 times more Vitamin B5, 53.6 times more Vitamin B6 and 9 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Papaya, canned, heavy syrup, drained vs Roasted Sunflower Seeds:

• Papaya, canned, heavy syrup, drained has 36.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.3 times more Calcium, 183 times more Copper, 13.1 times more Iron, 21.5 times more Magnesium, 211 times more Manganese, 192.5 times more Phosphorus, 12.7 times more Potassium, 198.3 times more Selenium and 105.8 times more Zinc than Papaya, canned, heavy syrup, drained.

Comparison of macro-nutrients per 5 ounces:

• Papaya, canned, heavy syrup, drained has 2.3 times more Carbohydrate and 19.1 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.8 times more Energy, 90.5 times more Fat, 19.5 times more Saturated Fat, 5.3 times more Omega 3, 395 times more Omega 6, 7.4 times more Fiber and 138.1 times more Protein than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 5 oz.