Comparing Nutrients in 7 ounces Roasted Sunflower Seeds VS Litchis

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Litchis	5%	5%	90%

Macro Nutrients

	Roasted Sunflower Seeds	Litchis	Recommended Dietary Allowance
Energy	40% 1155kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	32.4% 10.4g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	383% 65g	0.78% 0.13g	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	25.2% 33g	130g per day for Men 19-50 years
Sugars	7.47% 5.4g	41.7% 30.2g	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	NA	NA	g per day for Men 19-50 years
Fiber	58% 22g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	68.5% 38.4g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Litchis	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.3% 14mg	7.48% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	279% 14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	15.3% 0.2mg	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	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	158% 142mg	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	345% 51.8mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Litchis	Recommended Dietary Allowance
Calcium	14% 139mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	404% 3.63mg	32.6% 0.29mg	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	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	4.75% 0.11mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	49.6% 1687mg	10% 339mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.4% 162g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 9.6 times more Vitamin B1, 3.8 times more Vitamin B2, 11.7 times more Vitamin B3, 8 times more Vitamin B6, 16.9 times more Vitamin B9, 372.9 times more Vitamin E and 6.8 times more Vitamin K than Raw Litchis.
• While Raw Litchis contain 51.1 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 14 times more Calcium, 12.4 times more Copper, 12.3 times more Iron, 12.9 times more Magnesium, 38.4 times more Manganese, 37.3 times more Phosphorus, 5 times more Potassium, 132.2 times more Selenium and 75.6 times more Zinc than Raw Litchis.
• While Raw Litchis contain 68.1 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 8.8 times more Energy, 113.2 times more Fat, 52.7 times more Saturated Fat, 489.3 times more Omega 6, 1.5 times more Carbohydrate, 8.5 times more Fiber and 23.3 times more Protein than Raw Litchis.
• While Raw Litchis contain 5.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Litchis have similar amounts of Omega 3 per 7 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.