Comparing Nutrients in 5 ounces Sunflower Seeds VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
California Avocados	4%	77%	19%

Macro Nutrients

	Sunflower Seeds	California Avocados	Recommended Dietary Allowance
Energy	28.5% 828kcal	8.16% 237kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	22.5% 22g	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	9.42% 12.2g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	0.59% 0.43g	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	0.16% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.085g	g per day for Men 19-50 years
Fiber	32% 12g	25.4% 9.64g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	California 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	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	31.3% 0.41mg	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	31.5% 126μg	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	14% 12.5mg	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	18.6% 2.8mg	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	California Avocados	Recommended Dietary Allowance
Calcium	11% 111mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	26.8% 0.24mg	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	93% 7.44mg	11% 0.86mg	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	9.2% 0.21mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	21% 719mg	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	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	2.77% 103g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 19.7 times more Vitamin B1, 2.5 times more Vitamin B2, 4.4 times more Vitamin B3, 4.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 17.9 times more Vitamin E than Raw California Avocados.
• While Raw California Avocados contain 1.3 times more Vitamin B5, 6.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw California Avocados have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs California Avocados:

• Dried Sunflower Seed Kernels have 6 times more Calcium, 10.6 times more Copper, 8.6 times more Iron, 11.2 times more Magnesium, 13.1 times more Manganese, 12.2 times more Phosphorus, 1.3 times more Potassium, 132.5 times more Selenium and 7.4 times more Zinc than Raw California Avocados.
• While Raw California Avocados contain 15.3 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 3.5 times more Energy, 3.3 times more Fat, 2.1 times more Saturated Fat, 13.8 times more Omega 6, 2.3 times more Carbohydrate, 8.7 times more Sugars, 1.3 times more Fiber and 10.6 times more Protein than Raw California Avocados.
• While Raw California Avocados contain 2.1 times more Omega 3 than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw California Avocados have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.