Comparing Nutrients in 7 ounces Sunflower Seeds VS Sugar-apples

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Energy	40% 1159kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	36% 47g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 4.96g	NA	g per day for Men 19-50 years
Fiber	45% 17g	23% 8.73g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	30.5% 0.4mg	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	113% 450μg	6.95% 27.8μg	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	3.1% 2.78mg	80% 72mg	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	465% 69.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Calcium	15.5% 155mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	19% 0.17mg	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	130% 10.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	NA	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	187% 1310mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	3.93% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Sugar-apples per 7 oz

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

Lets compare vitamin content per 7 ounces of Sunflower Seeds vs Sugar-apples:

• 7 ounces of Sunflower Seeds have 13.5 times more Vitamin B1, 3.1 times more Vitamin B2, 9.4 times more Vitamin B3, 5 times more Vitamin B5, 6.7 times more Vitamin B6 and 16.2 times more Vitamin B9 than Sugar-apples.
• While 7 oz of Raw Sugar-apples contain 25.9 times more Vitamin C than Dried Sunflower Seed Kernels.
• 7 ounces of Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dried Sunflower Seed Kernels as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Sunflower Seeds vs Sugar-apples:

• 7 ounces of Sunflower Seeds have 3.3 times more Calcium, 20.9 times more Copper, 8.8 times more Iron, 15.5 times more Magnesium, 20.6 times more Phosphorus, 2.6 times more Potassium, 88.3 times more Selenium and 50 times more Zinc than Sugar-apples.
• 7 ounces of Sugar-apples lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sunflower Seeds have 6.2 times more Energy, 177.4 times more Fat, 92.8 times more Saturated Fat, more Omega 3, 576.3 times more Omega 6, 2 times more Fiber and 10.1 times more Protein than Sugar-apples.
• Both Sunflower Seeds and Sugar-apples offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Sugar-apples provide inadequate amounts of Omega 3 and Omega 6