Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Roasted Sunflower Seeds	Mamey Sapote	Recommended Dietary Allowance
Energy	28.4% 825kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	35% 45.5g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	39.4% 28.5g	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	15% 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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.8g	g per day for Men 19-50 years
Fiber	41.4% 15.7g	20% 7.65g	38g per day for Men 19-50 years
Protein	49% 27.4g	3.67% 2.06g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	78.5% 1.02mg	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	84% 336μg	2.5% 9.92μg	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	36.2% 32.6mg	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	247% 37mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Mamey Sapote	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	33.5% 0.3mg	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	67.3% 5.4mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	12.6% 0.29mg	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	234% 1637mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Sunflower Seeds vs Mamey Sapote:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.2 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3, 17.7 times more Vitamin B5, 33.9 times more Vitamin B9 and 12.4 times more Vitamin E than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 16.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Mamey Sapote have similar amounts of Vitamin B6 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Mamey Sapote have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Roasted Sunflower Seeds vs Mamey Sapote:

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Calcium, 8.6 times more Copper, 4.9 times more Iron, 11.7 times more Magnesium, 10.3 times more Manganese, 44.4 times more Phosphorus, 1.9 times more Potassium and 27.8 times more Zinc than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 54.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 4.7 times more Energy, 108.3 times more Fat, 30.9 times more Saturated Fat, 2980.2 times more Omega 6, 2.1 times more Fiber and 13.3 times more Protein than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 1.3 times more Carbohydrate and 7.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Mamey Sapote have similar amounts of Omega 3 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Mamey Sapote have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.