Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Sugar-apples

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Energy	40.5% 1175kcal	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	44% 14g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	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	35% 45.4g	36% 47g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0% 0g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 4.7g	NA	g per day for Men 19-50 years
Fiber	55.4% 21g	23% 8.73g	38g per day for Men 19-50 years
Protein	71% 40g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Calcium	17.3% 173mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	3.93% 145g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.9 times more Vitamin B1, 2.5 times more Vitamin B2, 4.7 times more Vitamin B3, 30.7 times more Vitamin B5, 4 times more Vitamin B6 and 16.7 times more Vitamin B9 than Raw Sugar-apples.
• While Raw Sugar-apples contain 33 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels have 3.6 times more Calcium, 21 times more Copper, 7.1 times more Iron, 6 times more Magnesium, 35.6 times more Phosphorus, 2 times more Potassium, 130.3 times more Selenium and 52.1 times more Zinc than Raw Sugar-apples.
• While Raw Sugar-apples contain 47.6 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 6.3 times more Energy, 176.9 times more Fat, 147.3 times more Saturated Fat, more Omega 3, 855.2 times more Omega 6, 2.4 times more Fiber and 9.7 times more Protein than Raw Sugar-apples.
• Both Oil Roasted Sunflower Seed Kernels and Raw Sugar-apples have similar amounts of Carbohydrate per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Sugar-apples have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.