Comparing Nutrients in 5 ounces Sunflower Seeds VS Green Kiwifruit

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Green Kiwifruit	7%	7%	86%

Macro Nutrients

	Sunflower Seeds	Green Kiwifruit	Recommended Dietary Allowance
Energy	28.5% 828kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	2.05% 0.35g	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	16% 20.8g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	17.6% 12.7g	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	8.5% 6.17g	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	% 5.83g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0.21g	g per day for Men 19-50 years
Fiber	32% 12g	11% 4.25g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Green Kiwifruit	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	3.02% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	6.87% 0.089mg	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	8.86% 35.4μg	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	146% 131mg	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	13.8% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Green Kiwifruit	Recommended Dietary Allowance
Calcium	11% 111mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	20.5% 0.18mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	6.04% 0.14mg	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	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.2% 118g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 54.8 times more Vitamin B1, 14.2 times more Vitamin B2, 24.4 times more Vitamin B3, 6.2 times more Vitamin B5, 21.3 times more Vitamin B6, 9.1 times more Vitamin B9 and 24.1 times more Vitamin E than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 66.2 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Green Kiwifruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Green Kiwifruit:

• Dried Sunflower Seed Kernels have 2.3 times more Calcium, 13.8 times more Copper, 16.9 times more Iron, 19.1 times more Magnesium, 19.9 times more Manganese, 19.4 times more Phosphorus, 2.1 times more Potassium, 265 times more Selenium and 35.7 times more Zinc than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 17.6 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 9.6 times more Energy, 99 times more Fat, 153.6 times more Saturated Fat, 1.4 times more Omega 3, 93.7 times more Omega 6, 1.4 times more Carbohydrate, 2.9 times more Fiber and 18.2 times more Protein than Raw Green Kiwifruit.
• While Raw Green Kiwifruit contains 3.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Green Kiwifruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.