Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Honeydew Melons

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Honeydew Melons	5%	3%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Honeydew Melons	Recommended Dietary Allowance
Energy	29% 839kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	9.9% 13g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	16% 11.5g	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	0% 0g	5.8% 4.2g	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	% 1.05g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 3.36g	% 3.5g	g per day for Men 19-50 years
Fiber	39.5% 15g	3% 1.13g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	1.37% 0.77g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Honeydew Melons	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	9.6% 0.12mg	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	83% 332μg	6.73% 27μg	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	1.73% 1.56mg	28.3% 25.5mg	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	343% 51.5mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Honeydew Melons	Recommended Dietary Allowance
Calcium	12.3% 123mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	3.78% 0.034mg	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	76% 6.07mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	1.66% 0.038mg	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	231% 1615mg	2.23% 15.6mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	3.44% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil Roasted Sunflower Seeds vs Honeydew Melons:

• Oil Roasted Sunflower Seed Kernels have 8.4 times more Vitamin B1, 23.3 times more Vitamin B2, 9.9 times more Vitamin B3, 44.8 times more Vitamin B5, 9 times more Vitamin B6, 12.3 times more Vitamin B9 and 1816.5 times more Vitamin E than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 16.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Raw Honeydew Melons have similar amounts of Vitamin K per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Honeydew Melons have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Honeydew Melons:

• Oil Roasted Sunflower Seed Kernels have 14.5 times more Calcium, 75.2 times more Copper, 25.2 times more Iron, 12.7 times more Magnesium, 77 times more Manganese, 103.5 times more Phosphorus, 2.1 times more Potassium, 111.7 times more Selenium and 57.9 times more Zinc than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 6 times more Sodium and 58.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 16.4 times more Energy, 366.4 times more Fat, 186 times more Saturated Fat, 2.5 times more Omega 3, 1315.7 times more Omega 6, 2.5 times more Carbohydrate, 13.3 times more Fiber and 37.1 times more Protein than Raw Honeydew Melons.
• While Raw Honeydew Melons contain 2.6 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Honeydew Melons have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.