Comparing Nutrients in 7 ounces Cantaloupe MelonsVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Cantaloupe Melons

86%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Cantaloupe Melonsvs Oil Roasted Sunflower Seeds

2.33%67.5kcal

Energy

40.5%1175kcal

67.5 kcalvs1175 kcal

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

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0.39%0.38g

Fat

105%102g

0.38 gvs102 g

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

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0.32%0.1g

Saturated Fat

44%14g

0.1 gvs14 g

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

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5.7%0.091g

Omega 3

10%0.16g

0.091 gvs0.16 g

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

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0.41%0.069g

Omega 6

399%68g

0.069 gvs68 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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12.5%16g

Carbohydrate

35%45.4g

16 gvs45.4 g

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

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21.5%15.6g

Sugars

8.5%6.17g

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

15.6 gvs6.17 g

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

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5.1%3.7g

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]

3.7 gvs0 g

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

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%3.06g

Glucose

%1.47g

3.06 gvs1.47 g

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

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%8.63g

Sucrose

%4.7g

8.63 gvs4.7 g

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

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4.7%1.8g

Fiber

55.4%21g

1.8 gvs21 g

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

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2.98%1.67g

Protein

71%40g

1.67 gvs40 g

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

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Vitamins

Cantaloupe Melonsvs Oil Roasted Sunflower Seeds

37.3%335μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

335 μgvs0 μg

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

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6.8%0.081mg

Vitamin B1

53%0.64mg

Thiamine

0.081 mgvs0.64 mg

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

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2.9%0.038mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.038 mgvs0.56 mg

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

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9.1%1.46mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

1.46 mgvs8.2 mg

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

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4.17%0.21mg

Vitamin B5

275%13.8mg

Pantothenic acid

0.21 mgvs13.8 mg

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

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11%0.14mg

Vitamin B6

121%1.57mg

Pyridoxine

0.14 mgvs1.57 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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10.4%41.7μg

Vitamin B9

116%464μg

Folates and Folic Acid

41.7 μgvs464 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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81%73mg

Vitamin C

2.43%2.2mg

Ascorbic acid

73 mgvs2.2 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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0.66%0.099mg

Vitamin E

481%72mg

Tocopherols and Tocotrienols

0.099 mgvs72 mg

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

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4.13%4.96μg

Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

4.96 μgvs6.15 μg

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

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Minerals

Cantaloupe Melonsvs Oil Roasted Sunflower Seeds

1.8%18mg

Calcium

17.3%173mg

18 mgvs173 mg

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

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9.04%0.081mg

Copper

398%3.58mg

0.081 mgvs3.58 mg

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

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0.05%2μg

Fluoride

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

2 μgvsNA μg

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

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5.2%0.42mg

Iron

106%8.5mg

0.42 mgvs8.5 mg

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

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5.67%24mg

Magnesium

60%252mg

24 mgvs252 mg

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

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3.54%0.081mg

Manganese

179%4.13mg

0.081 mgvs4.13 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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4.25%29.8mg

Phosphorus

323%2260mg

29.8 mgvs2260 mg

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

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15.6%530mg

Potassium

28%958mg

530 mgvs958 mg

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

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1.44%0.79μg

Selenium

282%155μg

0.79 μgvs155 μg

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

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2.1%31.8mg

Sodium

0.4%5.95mg

31.8 mgvs5.95 mg

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

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3.25%0.36mg

Zinc

94%10.3mg

0.36 mgvs10.3 mg

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

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4.84%179g

Water

0.083%3.06g

179 gvs3.06 g

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

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Lets compare vitamin content per 7 ounces 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 7 oz.
Both Raw Cantaloupe Melons as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces 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 7 ounces:

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 7 oz.

Compare more foods per 7 oz:

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 7 ounces Cantaloupe MelonsVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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