Comparing Nutrients in 7 ounces Florida Avocados VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Florida Avocados	7%	69%	24%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Florida Avocados	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	8.2% 238kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.14g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	7.47% 5.4g	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	0.68% 0.5g	NA	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	58% 22g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Florida Avocados	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.33% 1.33mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	123% 1.6mg	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	17.4% 69.5μg	118% 470μg	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	38.4% 34.5mg	3.1% 2.78mg	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	35% 5.28mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Avocados	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	68.6% 0.62mg	404% 3.63mg	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	4.2% 0.34mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	182% 4.2mg	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	11.3% 79.4mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	20.5% 697mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	NA	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	4.23% 156g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Avocados VS Roasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Avocados versus 7 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Florida Avocados vs Roasted Sunflower Seeds:

• 7 ounces of Florida Avocados have 12.4 times more Vitamin C than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Vitamin B1, 4.6 times more Vitamin B2, 10.5 times more Vitamin B3, 7.6 times more Vitamin B5, 10.3 times more Vitamin B6, 6.8 times more Vitamin B9 and 9.8 times more Vitamin E than Raw Florida Avocados.
• 7 ounces of Florida Avocados have insufficient amounts of Vitamin B1
• 7 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Florida Avocados as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Avocados vs Roasted Sunflower Seeds:

• 7 ounces of Florida Avocados have 65.7 times more Water than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Calcium, 5.9 times more Copper, 22.4 times more Iron, 5.4 times more Magnesium, 22.2 times more Manganese, 28.9 times more Phosphorus, 2.4 times more Potassium and 13.2 times more Zinc than Raw Florida Avocados.
• 7 ounces of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Avocados have 1.4 times more Omega 3 than Roasted Sunflower Seeds.
• While 7 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 4.9 times more Energy, 5 times more Fat, 2.7 times more Saturated Fat, 20.7 times more Omega 6, 3.1 times more Carbohydrate, 2 times more Fiber and 8.7 times more Protein than Raw Florida Avocados.
• Both Florida Avocados and Roasted Sunflower Seeds offer comparable quantities of Sugars per seven ounces.