Comparing Nutrients in 1 pound Custard-appleVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Custard-apple

89%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 lb ▼

Macro Nutrients

Custard-applevs Oil Roasted Sunflower Seeds

15.8%458kcal

Energy

93%2685kcal

458 kcalvs2685 kcal

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

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2.8%2.72g

Fat

240%233g

2.72 gvs233 g

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

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3.27%1.05g

Saturated Fat

100%32g

1.05 gvs32 g

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

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Omega 3

23%0.37g

NA gvs0.37 g

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

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Omega 6

913%155g

NA gvs155 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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88%114g

Carbohydrate

80%104g

114 gvs104 g

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

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Sugars

19.5%14g

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

NA gvs14 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

%3.36g

NA gvs3.36 g

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

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Sucrose

%10.8g

NA gvs10.8 g

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

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28.6%11g

Fiber

127%48g

11 gvs48 g

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

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13.8%7.7g

Protein

162%91g

7.7 gvs91 g

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

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Vitamins

Custard-applevs Oil Roasted Sunflower Seeds

1%9.07μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.07 μgvs0 μg

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

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30.2%0.36mg

Vitamin B1

121%1.45mg

Thiamine

0.36 mgvs1.45 mg

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

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35%0.45mg

Vitamin B2

98%1.27mg

Riboflavin

0.45 mgvs1.27 mg

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

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14%2.27mg

Vitamin B3

117%18.7mg

Niacin, nicotinic acid, niacinamide

2.27 mgvs18.7 mg

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

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12.2%0.61mg

Vitamin B5

630%31.5mg

Pantothenic acid

0.61 mgvs31.5 mg

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

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77%1mg

Vitamin B6

276%3.6mg

Pyridoxine

1 mgvs3.6 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

265%1061μg

Folates and Folic Acid

NA μgvs1061 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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97%87mg

Vitamin C

5.54%5mg

Ascorbic acid

87 mgvs5 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

1099%165mg

Tocopherols and Tocotrienols

NA mgvs165 mg

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

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Vitamin K

11.7%14μg

Phytomenadione or phylloquinone

NA μgvs14 μg

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

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Minerals

Custard-applevs Oil Roasted Sunflower Seeds

13.6%136mg

Calcium

39.5%395mg

136 mgvs395 mg

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

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Copper

909%8.2mg

NA mgvs8.2 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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40.3%3.22mg

Iron

243%19.4mg

3.22 mgvs19.4 mg

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

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19.4%81.6mg

Magnesium

137%576mg

81.6 mgvs576 mg

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

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Manganese

410%9.43mg

NA mgvs9.43 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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13.6%95mg

Phosphorus

738%5166mg

95 mgvs5166 mg

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

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51%1733mg

Potassium

64.4%2191mg

1733 mgvs2191 mg

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

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Selenium

645%355μg

NA μgvs355 μg

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

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1.2%18mg

Sodium

0.91%13.6mg

18 mgvs13.6 mg

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

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Zinc

215%23.6mg

NA mgvs23.6 mg

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

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8.77%324g

Water

0.19%7g

324 gvs7 g

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

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Lets compare vitamin content per 1 pound of Custard-apple vs Oil Roasted Sunflower Seeds:

Raw Custard-apple has 17.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4 times more Vitamin B1, 2.8 times more Vitamin B2, 8.3 times more Vitamin B3, 51.4 times more Vitamin B5 and 3.6 times more Vitamin B6 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 1 lb.

Comparing minerals per 1 pound for Custard-apple vs Oil Roasted Sunflower Seeds:

Raw Custard-apple has 46.4 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.9 times more Calcium, 6 times more Iron, 7.1 times more Magnesium, 54.2 times more Phosphorus and 1.3 times more Potassium than Raw Custard-apple.

Comparison of macro-nutrients per 1 pound:

Oil Roasted Sunflower Seed Kernels contain 5.9 times more Energy, 85.5 times more Fat, 30.6 times more Saturated Fat, 4.4 times more Fiber and 11.8 times more Protein than Raw Custard-apple.
Both Raw Custard-apple and Oil Roasted Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 lb.
Both Raw Custard-apple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

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 1 pound Custard-appleVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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