Comparing Nutrients in 5 ounces Oil Roasted Sunflower SeedsVS Litchis

Macros Ratio

Protein Fat Carbs

Oil Roasted Sunflower Seeds

13%

73%

14%

Litchis

90%

5 oz ▼

Macro Nutrients

Oil Roasted Sunflower Seedsvs Litchis

29%839kcal

Energy

3.23%94kcal

839 kcalvs94 kcal

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

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75%72.7g

Fat

0.64%0.62g

72.7 gvs0.62 g

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

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31.3%10g

Saturated Fat

0.44%0.14g

10 gvs0.14 g

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

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7.18%0.11g

Omega 3

5.76%0.092g

0.11 gvs0.092 g

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

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285%48.5g

Omega 6

0.56%0.095g

48.5 gvs0.095 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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25%32.4g

Carbohydrate

18%23.4g

32.4 gvs23.4 g

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

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6.1%4.4g

Sugars

29.8%21.6g

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

4.4 gvs21.6 g

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

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0%0g

Fructose

≤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 gvsNA g

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

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%1.05g

Glucose

1.05 gvsNA g

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

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%3.36g

Sucrose

3.36 gvsNA g

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

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39.5%15g

Fiber

4.85%1.84g

15 gvs1.84 g

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

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50.8%28.4g

Protein

2.1%1.18g

28.4 gvs1.18 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Oil Roasted Sunflower Seedsvs Litchis

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

37.8%0.45mg

Vitamin B1

1.3%0.016mg

Thiamine

0.45 mgvs0.016 mg

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

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30.5%0.4mg

Vitamin B2

7.1%0.092mg

Riboflavin

0.4 mgvs0.092 mg

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

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36.6%5.85mg

Vitamin B3

5.34%0.85mg

Niacin, nicotinic acid, niacinamide

5.85 mgvs0.85 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

197%9.84mg

Vitamin B5

Pantothenic acid

9.84 mgvsNA mg

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

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86.4%1.12mg

Vitamin B6

11%0.14mg

Pyridoxine

1.12 mgvs0.14 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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83%332μg

Vitamin B9

4.96%20μg

Folates and Folic Acid

332 μgvs20 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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1.73%1.56mg

Vitamin C

113%101mg

Ascorbic acid

1.56 mgvs101 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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343%51.5mg

Vitamin E

0.66%0.099mg

Tocopherols and Tocotrienols

51.5 mgvs0.099 mg

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

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3.66%4.4μg

Vitamin K

0.47%0.57μg

Phytomenadione or phylloquinone

4.4 μgvs0.57 μg

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

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Minerals

Oil Roasted Sunflower Seedsvs Litchis

12.3%123mg

Calcium

0.71%7.1mg

123 mgvs7.1 mg

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

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284%2.56mg

Copper

23.3%0.21mg

2.56 mgvs0.21 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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76%6.07mg

Iron

5.5%0.44mg

6.07 mgvs0.44 mg

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

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43%180mg

Magnesium

3.37%14mg

180 mgvs14 mg

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

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128%2.95mg

Manganese

3.4%0.078mg

2.95 mgvs0.078 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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231%1615mg

Phosphorus

6.28%44mg

1615 mgvs44 mg

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

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20%685mg

Potassium

7.13%242mg

685 mgvs242 mg

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

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202%111μg

Selenium

1.55%0.85μg

111 μgvs0.85 μg

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

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0.28%4.25mg

Sodium

0.094%1.4mg

4.25 mgvs1.4 mg

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

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67%7.4mg

Zinc

0.9%0.099mg

7.4 mgvs0.099 mg

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

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0.059%2.2g

Water

3.13%116g

2.2 gvs116 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 Oil Roasted Sunflower Seeds vs Litchis:

Oil Roasted Sunflower Seed Kernels have 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.
While Raw Litchis contain 65 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Litchis have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil Roasted Sunflower Seeds vs Litchis:

Oil Roasted Sunflower Seed Kernels have 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.
While Raw Litchis contain 53.1 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

Oil Roasted Sunflower Seed Kernels have 9 times more Energy, 116.6 times more Fat, 71.4 times more Saturated Fat, 1.2 times more Omega 3, 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.
While Raw Litchis contain 4.9 times more Sugars than Oil Roasted Sunflower Seed Kernels.
Both Oil Roasted Sunflower Seed Kernels as well as Raw Litchis have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Oil Roasted Sunflower SeedsVS Toasted Sunflower SeedsLitchisVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Dried LitchisLitchisVS Dried Litchis

Compare Foods

Comparing Nutrients in 5 ounces Oil Roasted Sunflower SeedsVS Litchis

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: