Comparing Nutrients in 5 ounces Dried Pepeao VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Dried Pepeao	6%	1%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Dried Pepeao	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.6% 422kcal	30.3% 877kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	83% 80.5g	97g per day for Men 19-50 years
Saturated Fat	NA	26.4% 8.44g	32g per day for Men 19-50 years
Omega 3	NA	7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	312% 53g	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	22.5% 29g	130g per day for Men 19-50 years
Sugars	NA	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	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Pepeao	Toasted 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	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	610% 30.5mg	200% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.35mg	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	56.7% 227μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pepeao	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	16% 160mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	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	109% 8.7mg	121% 9.65mg	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% 1641mg	700mg per day for Men 19-50 years
Potassium	29.5% 1004mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	117% 64.2μg	NA	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	68.3% 7.5mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.038% 1.4g	3700g per day for Men 19-50 years

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

• Dried Pepeao has 2.5 times more Vitamin B1, 1.2 times more Vitamin B2 and 3 times more Vitamin B5 than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Dried Pepeao.
• Both Dried Pepeao and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 and Vitamin C per 5 oz.
• Both Dried Pepeao 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 Dried Pepeao vs Toasted Sunflower Seeds:

• Dried Pepeao has 2 times more Calcium, 2.8 times more Copper, 1.4 times more Potassium, 23.3 times more Sodium and 1.4 times more Zinc than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.8 times more Manganese and 10 times more Phosphorus than Dried Pepeao.
• Both Dried Pepeao and Toasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Pepeao has 3.9 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.1 times more Energy, 129.1 times more Fat and 3.6 times more Protein than Dried Pepeao.
• Both Dried Pepeao as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.