Comparing Nutrients in 100 calories Mammy-apple VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Mammy-apple: 196g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 11.6 times more energy per unit of mass than Raw Mammy-apple, which is very high in comparison to other foods. Mammy-apple having low energy density.

Which food has more nutrients per 100 calories - Mammy-apple or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Mammy-apple	4%	8%	88%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Mammy-apple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	34% 5.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	2.97% 3.87g	130g per day for Men 19-50 years
Sugars	NA	0.72% 0.53g	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	0% 0g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Mammy-apple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.6% 23.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.27% 0.039mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.03% 0.078mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.04% 0.2mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	10.3% 0.13mg	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	6.86% 27.5μg	9.9% 39.5μg	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	30.5% 27.5mg	0.21% 0.19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.44% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mammy-apple	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.16% 21.6mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	34% 0.3mg	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	17% 1.37mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	7.47% 31.4mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	NA	15.3% 0.35mg	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	3.1% 21.6mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	4.57% 169g	0.007% 0.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Mammy-apple vs Oil Roasted Sunflower Seeds:

• Raw Mammy-apple has more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B6 and 147.7 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B1, 5.8 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Mammy-apple.
• Both Raw Mammy-apple and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Mammy-apple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Mammy-apple vs Oil Roasted Sunflower Seeds:

• Raw Mammy-apple has 1.5 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 58 times more Sodium and 649.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Copper, 8.9 times more Phosphorus, 11.2 times more Selenium and 4.5 times more Zinc than Raw Mammy-apple.
• Both Raw Mammy-apple and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Mammy-apple has 6.3 times more Carbohydrate and 3.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.8 times more Fat, 4.5 times more Saturated Fat, 37.3 times more Omega 6 and 3.5 times more Protein than Raw Mammy-apple.
• Both Raw Mammy-apple and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Raw Mammy-apple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.