Comparing Nutrients in 7 ounces Papaya, canned, heavy syrup, drained VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Papaya, canned, heavy syrup, drained	0%	2%	98%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Papaya, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14% 409kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	44% 14g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	35% 45.4g	130g per day for Men 19-50 years
Sugars	143% 104g	8.5% 6.17g	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	18.6% 13.5g	0% 0g	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	% 14g	% 1.47g	g per day for Men 19-50 years
Sucrose	% 76.2g	% 4.7g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	55.4% 21g	38g per day for Men 19-50 years
Protein	0.5% 0.28g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Papaya, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.74% 0.12mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	121% 1.57mg	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	NA	116% 464μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.7% 6.95mg	2.43% 2.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Papaya, canned, heavy syrup, drained	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	2.2% 0.02mg	398% 3.58mg	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	7.2% 0.58mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	179% 4.13mg	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	1.7% 12mg	323% 2260mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Papaya, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:

• Papaya, canned, heavy syrup, drained has 3.2 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, 18.7 times more Vitamin B2, 68.8 times more Vitamin B3, 462.7 times more Vitamin B5, 52.8 times more Vitamin B6 and 10.3 times more Vitamin K than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Papaya, canned, heavy syrup, drained vs Oil Roasted Sunflower Seeds:

• Papaya, canned, heavy syrup, drained has 28.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.1 times more Calcium, 180.4 times more Copper, 14.8 times more Iron, 21.2 times more Magnesium, 208 times more Manganese, 189.8 times more Phosphorus, 7.2 times more Potassium, 195.5 times more Selenium and 104.2 times more Zinc than Papaya, canned, heavy syrup, drained.

Comparison of macro-nutrients per 7 ounces:

• Papaya, canned, heavy syrup, drained has 2.4 times more Carbohydrate, 16.8 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Energy, 93.3 times more Fat, 26.4 times more Saturated Fat, 6.2 times more Omega 3, 412.1 times more Omega 6, 7.1 times more Fiber and 143.3 times more Protein than Papaya, canned, heavy syrup, drained.
• Both Papaya, canned, heavy syrup, drained as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 7 oz.