Comparing Nutrients in 5 ounces Sunflower Seeds VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Avocados	5%	76%	19%

Macro Nutrients

	Sunflower Seeds	Avocados	Recommended Dietary Allowance
Energy	28.5% 828kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	9.3% 12g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	1.3% 0.94g	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	0.23% 0.17g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.085g	g per day for Men 19-50 years
Fiber	32% 12g	25% 9.5g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Avocados	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	28% 0.36mg	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	80.4% 322μg	28.7% 115μg	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	15.7% 14mg	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	332% 50mg	19.6% 2.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Avocados	Recommended Dietary Allowance
Calcium	11% 111mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.92μg	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	93% 7.44mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	8.75% 0.2mg	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	134% 936mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	20.2% 687mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	2.8% 104g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 22.1 times more Vitamin B1, 2.7 times more Vitamin B2, 4.8 times more Vitamin B3, 5.2 times more Vitamin B6, 2.8 times more Vitamin B9 and 17 times more Vitamin E than Raw Avocados.
• While Raw Avocados contain 7.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Avocados have similar amounts of Vitamin B5 per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Avocados:

• Dried Sunflower Seed Kernels have 6.5 times more Calcium, 9.5 times more Copper, 9.5 times more Iron, 11.2 times more Magnesium, 13.7 times more Manganese, 12.7 times more Phosphorus, 1.3 times more Potassium, 132.5 times more Selenium and 7.8 times more Zinc than Raw Avocados.
• While Raw Avocados contain 15.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 3.7 times more Energy, 3.5 times more Fat, 2.1 times more Saturated Fat, 13.8 times more Omega 6, 2.3 times more Carbohydrate, 4 times more Sugars, 1.3 times more Fiber and 10.4 times more Protein than Raw Avocados.
• While Raw Avocados contain 2.1 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Avocados have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.