Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Jackfruit

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Jackfruit	7%	5%	88%

Macro Nutrients

	Roasted Sunflower Seeds	Jackfruit	Recommended Dietary Allowance
Energy	40% 1155kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.8g	35.5% 46g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	52.2% 38g	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	25% 18.2g	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	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	58% 22g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	6.1% 3.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Jackfruit	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	17.5% 0.21mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	50.2% 0.65mg	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	118% 470μg	12% 47.6μg	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	30.2% 27mg	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	345% 51.8mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Jackfruit	Recommended Dietary Allowance
Calcium	14% 139mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	16.8% 0.15mg	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	94% 7.54mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	3.7% 0.085mg	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	327% 2292mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	3.94% 146g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 4.5 times more Vitamin B2, 7.7 times more Vitamin B3, 30 times more Vitamin B5, 2.4 times more Vitamin B6, 9.9 times more Vitamin B9 and 76.8 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 9.8 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Jackfruit have similar amounts of Vitamin B1 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Jackfruit have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Roasted Sunflower Seeds vs Jackfruit:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Calcium, 24.1 times more Copper, 16.5 times more Iron, 4.4 times more Magnesium, 49.1 times more Manganese, 55 times more Phosphorus, 1.9 times more Potassium and 40.7 times more Zinc than Raw Jackfruit.
• While Raw Jackfruit contains 61.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 6.1 times more Energy, 77.8 times more Fat, 26.8 times more Saturated Fat, 2185.5 times more Omega 6, 7.4 times more Fiber and 11.2 times more Protein than Raw Jackfruit.
• While Raw Jackfruit contains 7 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Jackfruit have similar amounts of Omega 3 and Carbohydrate per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Jackfruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.