Comparing Nutrients in 5 ounces Dried Pepeao VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Dried Pepeao	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.6% 422kcal	28.4% 825kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	72.8% 70.6g	97g per day for Men 19-50 years
Saturated Fat	NA	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	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	88.4% 115g	26.2% 34g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	41.4% 15.7g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	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	98% 1.17mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	62.4% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	610% 30.5mg	200% 9.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	56.7% 227μg	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	2.2% 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	NA	247% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 160mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	109% 8.7mg	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	49.3% 207mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	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	23.5% 164mg	234% 1637mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	35.4% 1205mg	3400mg per day for Men 19-50 years
Selenium	117% 64.2μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.046% 1.7g	3700g per day for Men 19-50 years

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

• Dried Pepeao has 7.8 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.1 times more Vitamin B5 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Pepeao.
• Both Dried Pepeao and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 and Vitamin C per 5 oz.
• Both Dried Pepeao 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 Dried Pepeao vs Roasted Sunflower Seeds:

• Dried Pepeao has 1.6 times more Calcium, 2.8 times more Copper, 1.6 times more Iron, 23.3 times more Sodium and 1.4 times more Zinc than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.8 times more Manganese, 10 times more Phosphorus and 1.8 times more Selenium than Dried Pepeao.
• Both Dried Pepeao and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Magnesium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pepeao has 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2 times more Energy, 113.2 times more Fat and 4 times more Protein than Dried Pepeao.
• Both Dried Pepeao as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.