Comparing Nutrients in 5 ounces Pummelo VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pummelo	Sunflower Seeds	Recommended Dietary Allowance
Energy	1.86% 54kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	0.058% 0.057g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	NA	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	22% 28.3g	130g per day for Men 19-50 years
Sugars	NA	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	32% 12g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	147% 1.9mg	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	80.4% 322μg	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	96% 86.5mg	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	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	283% 2.55mg	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	1.95% 0.16mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	1.05% 0.024mg	120% 2.76mg	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	3.44% 24mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	NA	137% 75μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.4% 126g	0.18% 6.7g	3700g per day for Men 19-50 years

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

• Raw Pummelo has 43.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 43.5 times more Vitamin B1, 13.1 times more Vitamin B2, 37.9 times more Vitamin B3 and 37.4 times more Vitamin B6 than Raw Pummelo.
• Both Raw Pummelo as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Pummelo vs Sunflower Seeds:

• Raw Pummelo has 18.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 37.5 times more Copper, 47.7 times more Iron, 54.2 times more Magnesium, 114.7 times more Manganese, 38.8 times more Phosphorus, 3 times more Potassium and 62.5 times more Zinc than Raw Pummelo.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels contain 15.4 times more Energy, 1286.5 times more Fat, 2.1 times more Carbohydrate, 8.6 times more Fiber and 27.3 times more Protein than Raw Pummelo.
• Both Raw Pummelo as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.