Comparing Nutrients in 100 calories Rose-apples VS Oil Roasted Sunflower Seeds

Weight per 100 calories

• Rose-apples: 400g
• Oil Roasted Sunflower Seeds: 17g

Oil Roasted Sunflower Seed Kernels have 23.7 times more energy per unit of mass than Raw Rose-apples, which is very high in comparison to other foods. Rose-apples having very low energy density.

Which food has more nutrients per 100 calories - Rose-apples or Oil Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Rose-apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	8.93% 8.67g	97g per day for Men 19-50 years
Saturated Fat	NA	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	NA	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	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	17.5% 23g	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	NA	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	6.05% 3.4g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	3.64% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	99% 89.2mg	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

	Rose-apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11.6% 116mg	1.47% 14.7mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	3.5% 0.28mg	9.04% 0.72mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	5.1% 21.5mg	420mg per day for Men 19-50 years
Manganese	5.04% 0.12mg	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	4.57% 32mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	2.4% 81.6mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.034% 0.51mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	10% 372g	0.007% 0.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Rose-apples vs Oil Roasted Sunflower Seeds:

• Raw Rose-apples have more Vitamin A, 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 4.6 times more Vitamin B3 and 480.1 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Raw Rose-apples as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Rose-apples vs Oil Roasted Sunflower Seeds:

• Raw Rose-apples have 7.9 times more Calcium, 6 times more Potassium and 1430 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Copper, 2.6 times more Iron, 3 times more Manganese, 6 times more Phosphorus and 3.7 times more Zinc than Raw Rose-apples.
• Both Raw Rose-apples and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Rose-apples have 5.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.2 times more Fat and 1.4 times more Protein than Raw Rose-apples.
• Both Raw Rose-apples and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
• Both Raw Rose-apples as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.