Comparing Nutrients in 14 ounces AvocadosVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Avocados

76%

19%

Oil Roasted Sunflower Seeds

13%

73%

14%

14 oz ▼

Macro Nutrients

Avocadosvs Oil Roasted Sunflower Seeds

22%635kcal

Energy

81%2350kcal

635 kcalvs2350 kcal

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

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60%58g

Fat

210%204g

58 gvs204 g

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

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26.4%8.44g

Saturated Fat

87.7%28g

8.44 gvs28 g

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

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31%0.5g

Omega 3

20%0.32g

0.5 gvs0.32 g

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

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39%6.64g

Omega 6

799%136g

6.64 gvs136 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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26%34g

Carbohydrate

70%91g

34 gvs91 g

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

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3.6%2.6g

Sugars

17%12.3g

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

2.6 gvs12.3 g

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

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0.66%0.48g

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]

0.48 gvs0 g

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

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%1.47g

Glucose

%2.94g

1.47 gvs2.94 g

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

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%0.24g

Sucrose

%9.4g

0.24 gvs9.4 g

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

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70%26.6g

Fiber

111%42g

26.6 gvs42 g

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

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14%7.94g

Protein

142%79.6g

7.94 gvs79.6 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Avocadosvs Oil Roasted Sunflower Seeds

3.1%27.8μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

27.8 μgvs0 μg

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

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22%0.27mg

Vitamin B1

106%1.27mg

Thiamine

0.27 mgvs1.27 mg

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

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39.7%0.52mg

Vitamin B2

85.5%1.1mg

Riboflavin

0.52 mgvs1.1 mg

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

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43%6.9mg

Vitamin B3

102%16.4mg

Niacin, nicotinic acid, niacinamide

6.9 mgvs16.4 mg

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

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110%5.5mg

Vitamin B5

551%27.5mg

Pantothenic acid

5.5 mgvs27.5 mg

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

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78.5%1.02mg

Vitamin B6

242%3.14mg

Pyridoxine

1.02 mgvs3.14 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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80.4%321μg

Vitamin B9

232%929μg

Folates and Folic Acid

321 μgvs929 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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44%39.7mg

Vitamin C

4.85%4.37mg

Ascorbic acid

39.7 mgvs4.37 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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54.8%8.2mg

Vitamin E

961%144mg

Tocopherols and Tocotrienols

8.2 mgvs144 mg

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

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69.5%83.3μg

Vitamin K

10.3%12.3μg

Phytomenadione or phylloquinone

83.3 μgvs12.3 μg

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

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Minerals

Avocadosvs Oil Roasted Sunflower Seeds

4.76%47.6mg

Calcium

34.5%345mg

47.6 mgvs345 mg

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

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83.8%0.75mg

Copper

796%7.16mg

0.75 mgvs7.16 mg

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

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0.69%27.8μg

Fluoride

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

27.8 μgvsNA μg

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

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27.3%2.2mg

Iron

212%17mg

2.2 mgvs17 mg

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

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27.4%115mg

Magnesium

120%504mg

115 mgvs504 mg

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

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24.5%0.56mg

Manganese

359%8.26mg

0.56 mgvs8.26 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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29.5%206mg

Phosphorus

646%4521mg

206 mgvs4521 mg

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

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56.6%1925mg

Potassium

56.4%1917mg

1925 mgvs1917 mg

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

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2.9%1.6μg

Selenium

564%310μg

1.6 μgvs310 μg

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

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1.85%27.8mg

Sodium

0.79%12mg

27.8 mgvs12 mg

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

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23%2.54mg

Zinc

188%20.7mg

2.54 mgvs20.7 mg

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

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7.86%291g

Water

0.17%6.1g

291 gvs6.1 g

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

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Lets compare vitamin content per 14 ounces of Avocados vs Oil Roasted Sunflower Seeds:

Raw Avocados have 9.1 times more Vitamin C and 6.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 5 times more Vitamin B5, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 17.6 times more Vitamin E than Raw Avocados.
Both Raw Avocados as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Avocados vs Oil Roasted Sunflower Seeds:

Raw Avocados have 47.6 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 9.5 times more Copper, 7.8 times more Iron, 4.4 times more Magnesium, 14.6 times more Manganese, 21.9 times more Phosphorus, 195.5 times more Selenium and 8.1 times more Zinc than Raw Avocados.
Both Raw Avocados and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Avocados have 1.5 times more Omega 3 than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.7 times more Energy, 3.5 times more Fat, 3.3 times more Saturated Fat, 20.4 times more Omega 6, 2.7 times more Carbohydrate, 4.7 times more Sugars, 1.6 times more Fiber and 10 times more Protein than Raw Avocados.
Both Raw Avocados as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

AvocadosVS California AvocadosOil Roasted Sunflower SeedsVS California AvocadosAvocadosVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

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Comparing Nutrients in 14 ounces AvocadosVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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