Comparing Nutrients in 100 calories Custard-appleVS Oil Roasted Sunflower Seeds

Weight per 100 calories

Custard-apple

99g

Oil Roasted Sunflower Seeds

17g

Oil Roasted Sunflower Seed Kernels have 5.9 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 Oil Roasted Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Custard-apple

89%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 kcal ▼

Macro Nutrients

Custard-applevs Oil 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

8.93%8.67g

0.59 gvs8.67 g

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

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0.71%0.23g

Saturated Fat

3.73%1.2g

0.23 gvs1.2 g

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

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Omega 3

0.86%0.014g

NA gvs0.014 g

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

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Omega 6

34%5.78g

NA gvs5.78 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

2.97%3.87g

25 gvs3.87 g

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

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Sugars

0.72%0.53g

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

NA gvs0.53 g

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

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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]

NA gvs0 g

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

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Glucose

%0.13g

NA gvs0.13 g

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

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Sucrose

%0.4g

NA gvs0.4 g

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

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6.25%2.38g

Fiber

4.7%1.8g

2.38 gvs1.8 g

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

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3%1.7g

Protein

6.05%3.4g

1.7 gvs3.4 g

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

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Vitamins

Custard-applevs Oil 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

4.5%0.054mg

Thiamine

0.079 mgvs0.054 mg

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

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7.6%0.099mg

Vitamin B2

3.64%0.047mg

Riboflavin

0.099 mgvs0.047 mg

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

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3.1%0.5mg

Vitamin B3

4.36%0.7mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs0.7 mg

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

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2.67%0.13mg

Vitamin B5

23.4%1.17mg

Pantothenic acid

0.13 mgvs1.17 mg

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

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17%0.22mg

Vitamin B6

10.3%0.13mg

Pyridoxine

0.22 mgvs0.13 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

9.9%39.5μg

Folates and Folic Acid

NA μgvs39.5 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

0.21%0.19mg

Ascorbic acid

19 mgvs0.19 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

41%6.14mg

Tocopherols and Tocotrienols

NA mgvs6.14 mg

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

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Vitamin K

0.44%0.52μg

Phytomenadione or phylloquinone

NA μgvs0.52 μg

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

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Minerals

Custard-applevs Oil Roasted Sunflower Seeds

2.97%29.7mg

Calcium

1.47%14.7mg

29.7 mgvs14.7 mg

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

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Copper

34%0.3mg

NA mgvs0.3 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

9.04%0.72mg

0.7 mgvs0.72 mg

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

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4.24%18mg

Magnesium

5.1%21.5mg

18 mgvs21.5 mg

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

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Manganese

15.3%0.35mg

NA mgvs0.35 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

27.5%192mg

20.8 mgvs192 mg

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

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11%378mg

Potassium

2.4%81.6mg

378 mgvs81.6 mg

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

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Selenium

24%13.2μg

NA μgvs13.2 μg

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

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0.26%3.96mg

Sodium

0.034%0.51mg

3.96 mgvs0.51 mg

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

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Zinc

8%0.88mg

NA mgvs0.88 mg

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

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1.9%70.8g

Water

0.007%0.26g

70.8 gvs0.26 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 Oil Roasted Sunflower Seeds:

Raw Custard-apple has 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B6 and 102.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.4 times more Vitamin B3 and 8.8 times more Vitamin B5 than Raw Custard-apple.
Both Raw Custard-apple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 100 kcal.

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

Raw Custard-apple has 2 times more Calcium, 4.6 times more Potassium and 272.1 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.3 times more Phosphorus than Raw Custard-apple.
Both Raw Custard-apple and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Custard-apple has 6.5 times more Carbohydrate and 1.3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 14.6 times more Fat, 5.2 times more Saturated Fat and 2 times more Protein than Raw Custard-apple.
Both Raw Custard-apple and Oil Roasted Sunflower Seed Kernels have similar amounts of Energy per 100 kcal.
Both Raw Custard-apple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Custard-appleVS Deglet Noor DatesOil Roasted Sunflower SeedsVS Deglet Noor DatesCustard-appleVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 calories Custard-appleVS Oil Roasted Sunflower Seeds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: