Comparing Nutrients in 100 calories Custard-appleVS Roasted Sunflower Seeds

Weight per 100 calories

Custard-apple

99g

Roasted Sunflower Seeds

17g

Dry Roasted Sunflower Seed Kernels no Salt have 5.8 times more energy per unit of mass than Raw Custard-apple, which is very high in comparison to other foods. Custard-apple having average energy density.

Which food has more nutrients per 100 calories - Custard-apple or Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Custard-apple

89%

Roasted Sunflower Seeds

12%

72%

16%

100 kcal ▼

Macro Nutrients

Custard-applevs Roasted Sunflower Seeds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.61%0.59g

Fat

8.82%8.56g

0.59 gvs8.56 g

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

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0.71%0.23g

Saturated Fat

2.8%0.9g

0.23 gvs0.9 g

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

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Omega 3

0.74%0.012g

NA gvs0.012 g

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

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Omega 6

33%5.63g

NA gvs5.63 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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19%25g

Carbohydrate

3.2%4.14g

25 gvs4.14 g

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

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Sugars

0.65%0.47g

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

NA gvs0.47 g

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

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Fructose

≤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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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6.25%2.38g

Fiber

5%1.9g

2.38 gvs1.9 g

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

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3%1.7g

Protein

5.93%3.32g

1.7 gvs3.32 g

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

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Vitamins

Custard-applevs Roasted Sunflower Seeds

0.22%2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2 μgvs0 μg

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

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6.6%0.079mg

Vitamin B1

1.5%0.018mg

Thiamine

0.079 mgvs0.018 mg

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

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7.6%0.099mg

Vitamin B2

3.25%0.042mg

Riboflavin

0.099 mgvs0.042 mg

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

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3.1%0.5mg

Vitamin B3

7.56%1.2mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs1.2 mg

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

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2.67%0.13mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.13 mgvs1.2 mg

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

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17%0.22mg

Vitamin B6

10.6%0.14mg

Pyridoxine

0.22 mgvs0.14 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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Vitamin B9

10%40.7μg

Folates and Folic Acid

NA μgvs40.7 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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21%19mg

Vitamin C

0.27%0.24mg

Ascorbic acid

19 mgvs0.24 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

30%4.5mg

Tocopherols and Tocotrienols

NA mgvs4.5 mg

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

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Vitamin K

0.39%0.46μg

Phytomenadione or phylloquinone

NA μgvs0.46 μg

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

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Minerals

Custard-applevs Roasted Sunflower Seeds

2.97%29.7mg

Calcium

1.2%12mg

29.7 mgvs12 mg

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

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Copper

35%0.31mg

NA mgvs0.31 mg

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

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Fluoride

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

NA μgvsNA μg

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

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8.8%0.7mg

Iron

8.16%0.65mg

0.7 mgvs0.65 mg

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

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4.24%18mg

Magnesium

5.28%22mg

18 mgvs22 mg

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

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Manganese

15.8%0.36mg

NA mgvs0.36 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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2.97%20.8mg

Phosphorus

28.4%198mg

20.8 mgvs198 mg

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

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11%378mg

Potassium

4.3%146mg

378 mgvs146 mg

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

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Selenium

24.8%13.6μg

NA μgvs13.6 μg

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

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0.26%3.96mg

Sodium

0.034%0.52mg

3.96 mgvs0.52 mg

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

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Zinc

8.26%0.91mg

NA mgvs0.91 mg

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

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1.9%70.8g

Water

0.006%0.21g

70.8 gvs0.21 g

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

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Lets compare vitamin content per 100 calories of Custard-apple vs Roasted Sunflower Seeds:

Raw Custard-apple has 4.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B6 and 79 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B3 and 9 times more Vitamin B5 than Raw Custard-apple.
Both Raw Custard-apple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Custard-apple vs Roasted Sunflower Seeds:

Raw Custard-apple has 2.5 times more Calcium, 2.6 times more Potassium and 343.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 9.5 times more Phosphorus than Raw Custard-apple.
Both Raw Custard-apple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Iron and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Custard-apple has 6 times more Carbohydrate and 1.2 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 14.4 times more Fat, 3.9 times more Saturated Fat and 2 times more Protein than Raw Custard-apple.
Both Raw Custard-apple and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 100 kcal.
Both Raw Custard-apple as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Custard-appleVS Deglet Noor DatesRoasted Sunflower SeedsVS Deglet Noor DatesCustard-appleVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Custard-appleVS Roasted Sunflower Seeds

Weight per 100 calories

Which food has more nutrients per 100 calories - Custard-apple or Roasted Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: