Comparing Nutrients in 1 pound LitchisVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Litchis

90%

Oil Roasted Sunflower Seeds

13%

73%

14%

1 lb ▼

Macro Nutrients

Litchisvs Oil Roasted Sunflower Seeds

10.3%299kcal

Energy

93%2685kcal

299 kcalvs2685 kcal

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

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2.06%2g

Fat

240%233g

2 gvs233 g

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

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1.4%0.45g

Saturated Fat

100%32g

0.45 gvs32 g

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

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18.4%0.29g

Omega 3

23%0.37g

0.29 gvs0.37 g

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

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1.8%0.3g

Omega 6

913%155g

0.3 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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57.7%75g

Carbohydrate

80%104g

75 gvs104 g

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

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95%69g

Sugars

19.5%14g

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

69 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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15.5%5.9g

Fiber

127%48g

5.9 gvs48 g

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

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6.72%3.76g

Protein

162%91g

3.76 gvs91 g

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

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Vitamins

Litchisvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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4.16%0.05mg

Vitamin B1

121%1.45mg

Thiamine

0.05 mgvs1.45 mg

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

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22.7%0.29mg

Vitamin B2

98%1.27mg

Riboflavin

0.29 mgvs1.27 mg

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

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17%2.74mg

Vitamin B3

117%18.7mg

Niacin, nicotinic acid, niacinamide

2.74 mgvs18.7 mg

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

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Vitamin B5

630%31.5mg

Pantothenic acid

NA mgvs31.5 mg

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

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35%0.45mg

Vitamin B6

276%3.6mg

Pyridoxine

0.45 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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16%63.5μg

Vitamin B9

265%1061μg

Folates and Folic Acid

63.5 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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360%324mg

Vitamin C

5.54%5mg

Ascorbic acid

324 mgvs5 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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2.1%0.32mg

Vitamin E

1099%165mg

Tocopherols and Tocotrienols

0.32 mgvs165 mg

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

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1.5%1.8μg

Vitamin K

11.7%14μg

Phytomenadione or phylloquinone

1.8 μgvs14 μg

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

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Minerals

Litchisvs Oil Roasted Sunflower Seeds

2.27%22.7mg

Calcium

39.5%395mg

22.7 mgvs395 mg

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

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74.6%0.67mg

Copper

909%8.2mg

0.67 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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17.6%1.4mg

Iron

243%19.4mg

1.4 mgvs19.4 mg

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

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10.8%45.4mg

Magnesium

137%576mg

45.4 mgvs576 mg

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

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11%0.25mg

Manganese

410%9.43mg

0.25 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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20%141mg

Phosphorus

738%5166mg

141 mgvs5166 mg

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

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23%776mg

Potassium

64.4%2191mg

776 mgvs2191 mg

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

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4.95%2.72μg

Selenium

645%355μg

2.72 μgvs355 μg

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

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0.3%4.54mg

Sodium

0.91%13.6mg

4.54 mgvs13.6 mg

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

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2.9%0.32mg

Zinc

215%23.6mg

0.32 mgvs23.6 mg

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

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10%371g

Water

0.19%7g

371 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 Litchis vs Oil Roasted Sunflower Seeds:

Raw Litchis have 65 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 29.1 times more Vitamin B1, 4.3 times more Vitamin B2, 6.8 times more Vitamin B3, 7.9 times more Vitamin B6, 16.7 times more Vitamin B9, 519 times more Vitamin E and 7.8 times more Vitamin K than Raw Litchis.
Both Raw Litchis as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Litchis vs Oil Roasted Sunflower Seeds:

Raw Litchis have 53.1 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 17.4 times more Calcium, 12.2 times more Copper, 13.8 times more Iron, 12.7 times more Magnesium, 37.8 times more Manganese, 36.7 times more Phosphorus, 2.8 times more Potassium, 130.3 times more Selenium and 74.4 times more Zinc than Raw Litchis.

Comparison of macro-nutrients per 1 pound:

Raw Litchis have 4.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9 times more Energy, 116.6 times more Fat, 71.4 times more Saturated Fat, 510.6 times more Omega 6, 1.4 times more Carbohydrate, 8.2 times more Fiber and 24.2 times more Protein than Raw Litchis.
Both Raw Litchis and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 1 lb.
Both Raw Litchis 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:

LitchisVS Dried LitchisOil Roasted Sunflower SeedsVS Dried LitchisLitchisVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 1 pound LitchisVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: