Comparing Nutrients in 1 kilogram Cantaloupe MelonsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cantaloupe Melons

86%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 kg ▼

Macro Nutrients

Cantaloupe Melonsvs Oil Roasted Sunflower Seeds

11.7%340kcal

Energy

204%5920kcal

340 kcalvs5920 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.96%1.9g

Fat

529%513g

1.9 gvs513 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.6%0.51g

Saturated Fat

221%70.7g

0.51 gvs70.7 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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28.8%0.46g

Omega 3

50.6%0.81g

0.46 gvs0.81 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.06%0.35g

Omega 6

2012%342g

0.35 gvs342 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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62.8%81.6g

Carbohydrate

176%229g

81.6 gvs229 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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108%78.6g

Sugars

43%31g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

78.6 gvs31 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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25.8%18.7g

Fructose

0%0g

≤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]

18.7 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%15.4g

Glucose

%7.4g

15.4 gvs7.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%43.5g

Sucrose

%23.7g

43.5 gvs23.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.7%9g

Fiber

279%106g

9 gvs106 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.4g

Protein

358%201g

8.4 gvs201 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cantaloupe Melonsvs Oil Roasted Sunflower Seeds

188%1690μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1690 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34%0.41mg

Vitamin B1

267%3.2mg

Thiamine

0.41 mgvs3.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14.6%0.19mg

Vitamin B2

215%2.8mg

Riboflavin

0.19 mgvs2.8 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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46%7.34mg

Vitamin B3

258%41.3mg

Niacin, nicotinic acid, niacinamide

7.34 mgvs41.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21%1.05mg

Vitamin B5

1388%69.4mg

Pantothenic acid

1.05 mgvs69.4 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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55.4%0.72mg

Vitamin B6

609%7.9mg

Pyridoxine

0.72 mgvs7.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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52.5%210μg

Vitamin B9

585%2340μg

Folates and Folic Acid

210 μgvs2340 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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408%367mg

Vitamin C

12.2%11mg

Ascorbic acid

367 mgvs11 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.33%0.5mg

Vitamin E

2422%363mg

Tocopherols and Tocotrienols

0.5 mgvs363 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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21%25μg

Vitamin K

26%31μg

Phytomenadione or phylloquinone

25 μgvs31 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cantaloupe Melonsvs Oil Roasted Sunflower Seeds

9%90mg

Calcium

87%870mg

90 mgvs870 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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45.6%0.41mg

Copper

2004%18mg

0.41 mgvs18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.25%10μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

10 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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26.3%2.1mg

Iron

535%42.8mg

2.1 mgvs42.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.6%120mg

Magnesium

302%1270mg

120 mgvs1270 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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18%0.41mg

Manganese

904%21mg

0.41 mgvs21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.4%150mg

Phosphorus

1627%11390mg

150 mgvs11390 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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78.5%2670mg

Potassium

142%4830mg

2670 mgvs4830 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.27%4μg

Selenium

1422%782μg

4 μgvs782 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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10.7%160mg

Sodium

2%30mg

160 mgvs30 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.4%1.8mg

Zinc

474%52mg

1.8 mgvs52 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24.4%902g

Water

0.42%15.4g

902 gvs15.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Cantaloupe Melons vs Oil Roasted Sunflower Seeds:

Raw Cantaloupe Melons have more Vitamin A and 33.4 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.8 times more Vitamin B1, 14.7 times more Vitamin B2, 5.6 times more Vitamin B3, 66.1 times more Vitamin B5, 11 times more Vitamin B6, 11.1 times more Vitamin B9 and 726.6 times more Vitamin E than Raw Cantaloupe Melons.
Both Raw Cantaloupe Melons and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 kg.
Both Raw Cantaloupe Melons as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cantaloupe Melons vs Oil Roasted Sunflower Seeds:

Raw Cantaloupe Melons have 5.3 times more Sodium and 58.5 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.7 times more Calcium, 44 times more Copper, 20.4 times more Iron, 10.6 times more Magnesium, 50.7 times more Manganese, 75.9 times more Phosphorus, 1.8 times more Potassium, 195.5 times more Selenium and 28.9 times more Zinc than Raw Cantaloupe Melons.

Comparison of macro-nutrients per 1 kilogram:

Raw Cantaloupe Melons have 2.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 17.4 times more Energy, 270 times more Fat, 138.6 times more Saturated Fat, 1.8 times more Omega 3, 977.4 times more Omega 6, 2.8 times more Carbohydrate, 11.8 times more Fiber and 23.9 times more Protein than Raw Cantaloupe Melons.
Both Raw Cantaloupe Melons as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Cantaloupe MelonsVS Casaba MelonsOil Roasted Sunflower SeedsVS Casaba MelonsCantaloupe MelonsVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

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Comparing Nutrients in 1 kilogram Cantaloupe MelonsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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