Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Carambola

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Carambola	12%	9%	79%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Carambola	Recommended Dietary Allowance
Energy	20.4% 592kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	5.18% 6.73g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	5.5% 3.98g	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	% 0.74g	NA	g per day for Men 19-50 years
Sucrose	% 2.37g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	36% 20g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Carambola	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	1.17% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	1.3% 0.017mg	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	58.5% 234μg	3% 12μg	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	1.22% 1.1mg	38.2% 34.4mg	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	242% 36.3mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Carambola	Recommended Dietary Allowance
Calcium	8.7% 87mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	15.2% 0.14mg	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	53.5% 4.3mg	1% 0.08mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	1.6% 0.037mg	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	163% 1139mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Carambola:

• Oil Roasted Sunflower Seed Kernels have 22.9 times more Vitamin B1, 17.5 times more Vitamin B2, 11.3 times more Vitamin B3, 17.7 times more Vitamin B5, 46.6 times more Vitamin B6, 19.5 times more Vitamin B9, 242.2 times more Vitamin E and more Vitamin K than Raw StarFruit.
• While Raw StarFruit contains 31.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw StarFruit have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Carambola:

• Oil Roasted Sunflower Seed Kernels have 29 times more Calcium, 13.2 times more Copper, 53.5 times more Iron, 12.7 times more Magnesium, 56.2 times more Manganese, 94.9 times more Phosphorus, 3.6 times more Potassium, 130.3 times more Selenium and 43.4 times more Zinc than Raw StarFruit.
• While Raw StarFruit contains 59.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 19.1 times more Energy, 155.5 times more Fat, 372 times more Saturated Fat, 3 times more Omega 3, 217.9 times more Omega 6, 3.4 times more Carbohydrate, 3.8 times more Fiber and 19.3 times more Protein than Raw StarFruit.
• While Raw StarFruit contains 1.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw StarFruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.