Comparing Nutrients in 5 ounces Custard-appleVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Custard-apple

89%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Custard-applevs Oil Roasted Sunflower Seeds

4.94%143kcal

Energy

29%839kcal

143 kcalvs839 kcal

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

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0.88%0.85g

Fat

75%72.7g

0.85 gvs72.7 g

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

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1.02%0.33g

Saturated Fat

31.3%10g

0.33 gvs10 g

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

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Omega 3

7.18%0.11g

NA gvs0.11 g

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

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Omega 6

285%48.5g

NA gvs48.5 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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27.5%35.7g

Carbohydrate

25%32.4g

35.7 gvs32.4 g

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

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Sugars

6.1%4.4g

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

NA gvs4.4 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

%1.05g

NA gvs1.05 g

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

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Sucrose

%3.36g

NA gvs3.36 g

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

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8.95%3.4g

Fiber

39.5%15g

3.4 gvs15 g

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

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4.3%2.4g

Protein

50.8%28.4g

2.4 gvs28.4 g

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

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Vitamins

Custard-applevs Oil Roasted Sunflower Seeds

0.31%2.83μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2.83 μgvs0 μg

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

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9.45%0.11mg

Vitamin B1

37.8%0.45mg

Thiamine

0.11 mgvs0.45 mg

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

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11%0.14mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.14 mgvs0.4 mg

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

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4.43%0.71mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

0.71 mgvs5.85 mg

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

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3.83%0.19mg

Vitamin B5

197%9.84mg

Pantothenic acid

0.19 mgvs9.84 mg

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

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24%0.31mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.31 mgvs1.12 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

83%332μg

Folates and Folic Acid

NA μgvs332 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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30.2%27.2mg

Vitamin C

1.73%1.56mg

Ascorbic acid

27.2 mgvs1.56 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

343%51.5mg

Tocopherols and Tocotrienols

NA mgvs51.5 mg

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

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Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

NA μgvs4.4 μg

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

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Minerals

Custard-applevs Oil Roasted Sunflower Seeds

4.25%42.5mg

Calcium

12.3%123mg

42.5 mgvs123 mg

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

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Copper

284%2.56mg

NA mgvs2.56 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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12.6%1mg

Iron

76%6.07mg

1 mgvs6.07 mg

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

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6.07%25.5mg

Magnesium

43%180mg

25.5 mgvs180 mg

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

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Manganese

128%2.95mg

NA mgvs2.95 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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4.25%29.8mg

Phosphorus

231%1615mg

29.8 mgvs1615 mg

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

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16%541mg

Potassium

20%685mg

541 mgvs685 mg

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

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Selenium

202%111μg

NA μgvs111 μg

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

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0.38%5.67mg

Sodium

0.28%4.25mg

5.67 mgvs4.25 mg

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

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Zinc

67%7.4mg

NA mgvs7.4 mg

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

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2.74%101g

Water

0.059%2.2g

101 gvs2.2 g

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

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Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 ounces:

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 5 oz.
Both Raw Custard-apple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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 5 ounces Custard-appleVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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