Comparing Nutrients in 5 ounces Sunflower Seeds VS Papaya, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Papaya, canned, heavy syrup, drained	0%	2%	98%

Macro Nutrients

	Sunflower Seeds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	28.5% 828kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	61% 79g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	102% 74g	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	13.3% 9.6g	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	% 9.98g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 54.4g	g per day for Men 19-50 years
Fiber	32% 12g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	0.53% 0.085mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	1.64% 0.021mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	5.5% 4.96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Papaya, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	11% 111mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	1.57% 0.014mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	0.62% 0.014mg	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	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	2.8% 95mg	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	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	1.66% 61.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Papaya, canned, heavy syrup, drained:

• Dried Sunflower Seed Kernels have 98.7 times more Vitamin B1, 23.7 times more Vitamin B2, 138.9 times more Vitamin B3, 75.3 times more Vitamin B5 and 89.7 times more Vitamin B6 than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 2.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Vitamin A and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Papaya, canned, heavy syrup, drained:

• Dried Sunflower Seed Kernels have 3.7 times more Calcium, 180 times more Copper, 18.1 times more Iron, 54.2 times more Magnesium, 195 times more Manganese, 110 times more Phosphorus, 9.6 times more Potassium, 132.5 times more Selenium and 100 times more Zinc than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 9.2 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 2.8 times more Energy, 93.6 times more Fat, 16.6 times more Saturated Fat, 4.6 times more Omega 3, 277.7 times more Omega 6, 5.7 times more Fiber and 148.4 times more Protein than Papaya, canned, heavy syrup, drained.
• While Papaya, canned, heavy syrup, drained contains 2.8 times more Carbohydrate and 19.9 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Papaya, canned, heavy syrup, drained have insufficient amounts of Glucose and Sucrose in 5 oz.