Comparing Nutrients in 14 ounces JackfruitVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Jackfruit

88%

Oil Roasted Sunflower Seeds

13%

73%

14%

14 oz ▼

Macro Nutrients

Jackfruitvs Oil Roasted Sunflower Seeds

13%377kcal

Energy

81%2350kcal

377 kcalvs2350 kcal

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

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2.6%2.54g

Fat

210%204g

2.54 gvs204 g

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

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2.4%0.77g

Saturated Fat

87.7%28g

0.77 gvs28 g

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

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19.6%0.31g

Omega 3

20%0.32g

0.31 gvs0.32 g

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

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0.35%0.06g

Omega 6

799%136g

0.06 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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71%92g

Carbohydrate

70%91g

92 gvs91 g

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

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104%75.7g

Sugars

17%12.3g

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

75.7 gvs12.3 g

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

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50.3%36.5g

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]

36.5 gvs0 g

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

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%37.6g

Glucose

%2.94g

37.6 gvs2.94 g

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

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%1.67g

Sucrose

%9.4g

1.67 gvs9.4 g

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

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15.7%5.95g

Fiber

111%42g

5.95 gvs42 g

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

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12%6.83g

Protein

142%79.6g

6.83 gvs79.6 g

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

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Vitamins

Jackfruitvs Oil Roasted Sunflower Seeds

2.2%20μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

20 μgvs0 μg

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

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34.7%0.42mg

Vitamin B1

106%1.27mg

Thiamine

0.42 mgvs1.27 mg

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

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16.8%0.22mg

Vitamin B2

85.5%1.1mg

Riboflavin

0.22 mgvs1.1 mg

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

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23%3.65mg

Vitamin B3

102%16.4mg

Niacin, nicotinic acid, niacinamide

3.65 mgvs16.4 mg

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

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18.7%0.93mg

Vitamin B5

551%27.5mg

Pantothenic acid

0.93 mgvs27.5 mg

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

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100%1.3mg

Vitamin B6

242%3.14mg

Pyridoxine

1.3 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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24%95μg

Vitamin B9

232%929μg

Folates and Folic Acid

95 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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60.4%54.4mg

Vitamin C

4.85%4.37mg

Ascorbic acid

54.4 mgvs4.37 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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9%1.35mg

Vitamin E

961%144mg

Tocopherols and Tocotrienols

1.35 mgvs144 mg

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

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Vitamin K

10.3%12.3μg

Phytomenadione or phylloquinone

NA μgvs12.3 μg

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

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Minerals

Jackfruitvs Oil Roasted Sunflower Seeds

9.53%95mg

Calcium

34.5%345mg

95 mgvs345 mg

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

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33.5%0.3mg

Copper

796%7.16mg

0.3 mgvs7.16 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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11.4%0.91mg

Iron

212%17mg

0.91 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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7.42%0.17mg

Manganese

359%8.26mg

0.17 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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12%83.3mg

Phosphorus

646%4521mg

83.3 mgvs4521 mg

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

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52.3%1778mg

Potassium

56.4%1917mg

1778 mgvs1917 mg

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

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Selenium

564%310μg

NA μgvs310 μg

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

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0.53%7.94mg

Sodium

0.79%12mg

7.94 mgvs12 mg

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

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4.7%0.52mg

Zinc

188%20.7mg

0.52 mgvs20.7 mg

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

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7.88%292g

Water

0.17%6.1g

292 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 Jackfruit vs Oil Roasted Sunflower Seeds:

Raw Jackfruit has 12.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3 times more Vitamin B1, 5.1 times more Vitamin B2, 4.5 times more Vitamin B3, 29.5 times more Vitamin B5, 2.4 times more Vitamin B6, 9.8 times more Vitamin B9 and 106.9 times more Vitamin E than Raw Jackfruit.
Both Raw Jackfruit as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

Raw Jackfruit has 47.7 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 3.6 times more Calcium, 23.7 times more Copper, 18.6 times more Iron, 4.4 times more Magnesium, 48.4 times more Manganese, 54.2 times more Phosphorus and 40.1 times more Zinc than Raw Jackfruit.
Both Raw Jackfruit and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Jackfruit has 6.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 6.2 times more Energy, 80.2 times more Fat, 36.2 times more Saturated Fat, 2280.5 times more Omega 6, 7.1 times more Fiber and 11.7 times more Protein than Raw Jackfruit.
Both Raw Jackfruit and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 and Carbohydrate per 14 oz.
Both Raw Jackfruit as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

JackfruitVS Java-plumOil Roasted Sunflower SeedsVS Java-plumJackfruitVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces JackfruitVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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