Comparing Nutrients in 100 grams Japanese Persimmons VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Japanese Persimmons	3%	2%	95%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Japanese Persimmons	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.4% 70kcal	20% 582kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	51.3% 49.8g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	193% 32.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	18.5% 24g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	3.77% 2.73g	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	7.67% 5.56g	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	% 5.44g	NA	g per day for Men 19-50 years
Sucrose	% 1.54g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Japanese Persimmons	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	9% 81μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	44% 7.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	141% 7.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	62% 0.8mg	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	2% 8μg	59.3% 237μg	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	8.33% 7.5mg	1.56% 1.4mg	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	4.87% 0.73mg	174% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Japanese Persimmons	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.8% 8mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	203% 1.83mg	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	1.88% 0.15mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	92% 2.1mg	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	2.43% 17mg	165% 1155mg	700mg per day for Men 19-50 years
Potassium	4.74% 161mg	25% 850mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	144% 79.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	2.17% 80.3g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Japanese Persimmons vs Roasted Sunflower Seeds:

• Raw Japanese Persimmons have more Vitamin A and 5.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Vitamin B1, 12.3 times more Vitamin B2, 70.4 times more Vitamin B3, 8 times more Vitamin B6, 29.6 times more Vitamin B9 and 35.8 times more Vitamin E than Raw Japanese Persimmons.
• Both Raw Japanese Persimmons and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 100 g.
• Both Raw Japanese Persimmons as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Japanese Persimmons vs Roasted Sunflower Seeds:

• Raw Japanese Persimmons have 66.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Calcium, 16.2 times more Copper, 25.3 times more Iron, 14.3 times more Magnesium, 5.9 times more Manganese, 67.9 times more Phosphorus, 5.3 times more Potassium, 132.2 times more Selenium and 48.1 times more Zinc than Raw Japanese Persimmons.

Comparison of macro-nutrients per 100 grams:

• Raw Japanese Persimmons have 4.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.3 times more Energy, 262.1 times more Fat, 261 times more Saturated Fat, 17.3 times more Omega 3, 840.6 times more Omega 6, 1.3 times more Carbohydrate, 3.1 times more Fiber and 33.3 times more Protein than Raw Japanese Persimmons.
• Both Raw Japanese Persimmons as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.