Comparing Nutrients in 7 ounces Toasted Sunflower Seeds VS Sugar-apples

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Sugar-apples	8%	2%	90%

Macro Nutrients

	Toasted Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Energy	42.4% 1228kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	9.8% 0.16g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	436% 74g	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	31.4% 41g	36% 47g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	60% 23g	23% 8.73g	38g per day for Men 19-50 years
Protein	61% 34g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	53.7% 0.64mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.5% 0.57mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	118% 472μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Sugar-apples	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	169% 13.5mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	328% 2298mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	28.7% 974mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	NA	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	96% 10.5mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.054% 2g	3.93% 145g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toasted 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 Toasted Sunflower Seeds vs Sugar-apples:

• 7 ounces of Toasted Sunflower Seeds have 3 times more Vitamin B1, 2.5 times more Vitamin B2, 4.8 times more Vitamin B3, 31.2 times more Vitamin B5, 4 times more Vitamin B6 and 17 times more Vitamin B9 than Sugar-apples.
• While 7 oz of Raw Sugar-apples contain 25.9 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Sugar-apples have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Toasted Sunflower Seeds have 2.4 times more Calcium, 21.3 times more Copper, 11.4 times more Iron, 6.1 times more Magnesium, 36.2 times more Phosphorus, 2 times more Potassium and 53 times more Zinc than Sugar-apples.
• 7 ounces of Sugar-apples lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Sunflower Seeds have 6.6 times more Energy, 195.9 times more Fat, 124 times more Saturated Fat, more Omega 3, 934.8 times more Omega 6, 2.6 times more Fiber and 8.4 times more Protein than Sugar-apples.
• Both Toasted 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