Comparing Nutrients in 7 ounces AvocadosVS Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Avocados

76%

19%

Roasted Sunflower Seeds

12%

72%

16%

7 oz ▼

Macro Nutrients

Avocadosvs Roasted Sunflower Seeds

11%318kcal

Energy

40%1155kcal

318 kcalvs1155 kcal

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

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30%29g

Fat

102%99g

29 gvs99 g

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

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13%4.2g

Saturated Fat

32.4%10.4g

4.2 gvs10.4 g

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

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15.5%0.25g

Omega 3

8.56%0.14g

0.25 gvs0.14 g

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

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19.5%3.32g

Omega 6

383%65g

3.32 gvs65 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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13%17g

Carbohydrate

36.7%47.8g

17 gvs47.8 g

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

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1.8%1.3g

Sugars

7.47%5.4g

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

1.3 gvs5.4 g

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

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0.33%0.24g

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]

0.24 gvsNA g

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

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%0.73g

Glucose

0.73 gvsNA g

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

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%0.12g

Sucrose

0.12 gvsNA g

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

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35%13.3g

Fiber

58%22g

13.3 gvs22 g

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

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7.1%3.97g

Protein

68.5%38.4g

3.97 gvs38.4 g

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

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Vitamins

Avocadosvs Roasted Sunflower Seeds

1.54%14μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

14 μgvs0 μg

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

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11%0.13mg

Vitamin B1

17.5%0.21mg

Thiamine

0.13 mgvs0.21 mg

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

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20%0.26mg

Vitamin B2

37.6%0.49mg

Riboflavin

0.26 mgvs0.49 mg

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

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21.6%3.45mg

Vitamin B3

87.3%14mg

Niacin, nicotinic acid, niacinamide

3.45 mgvs14 mg

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

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55%2.76mg

Vitamin B5

279%14mg

Pantothenic acid

2.76 mgvs14 mg

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

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39.2%0.51mg

Vitamin B6

123%1.6mg

Pyridoxine

0.51 mgvs1.6 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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40%161μg

Vitamin B9

118%470μg

Folates and Folic Acid

161 μgvs470 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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22%20mg

Vitamin C

3.1%2.78mg

Ascorbic acid

20 mgvs2.78 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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27.4%4.1mg

Vitamin E

345%51.8mg

Tocopherols and Tocotrienols

4.1 mgvs51.8 mg

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

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34.7%41.7μg

Vitamin K

4.47%5.36μg

Phytomenadione or phylloquinone

41.7 μgvs5.36 μg

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

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Minerals

Avocadosvs Roasted Sunflower Seeds

2.4%24mg

Calcium

14%139mg

24 mgvs139 mg

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

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42%0.38mg

Copper

404%3.63mg

0.38 mgvs3.63 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.35%14μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

14 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.6%1.1mg

Iron

94%7.54mg

1.1 mgvs7.54 mg

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

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13.7%57.5mg

Magnesium

61%256mg

57.5 mgvs256 mg

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

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12.3%0.28mg

Manganese

182%4.2mg

0.28 mgvs4.2 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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14.7%103mg

Phosphorus

327%2292mg

103 mgvs2292 mg

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

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28.3%962mg

Potassium

49.6%1687mg

962 mgvs1687 mg

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

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1.44%0.79μg

Selenium

286%157μg

0.79 μgvs157 μg

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

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0.93%14mg

Sodium

0.4%5.95mg

14 mgvs5.95 mg

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

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11.5%1.27mg

Zinc

95%10.5mg

1.27 mgvs10.5 mg

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

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3.93%145g

Water

0.064%2.4g

145 gvs2.4 g

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

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Lets compare vitamin content per 7 ounces of Avocados vs Roasted Sunflower Seeds:

Raw Avocados have 7.1 times more Vitamin C and 7.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 4.1 times more Vitamin B3, 5.1 times more Vitamin B5, 3.1 times more Vitamin B6, 2.9 times more Vitamin B9 and 12.6 times more Vitamin E than Raw Avocados.
Both Raw Avocados as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Avocados vs Roasted Sunflower Seeds:

Raw Avocados have 61 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 5.8 times more Calcium, 9.6 times more Copper, 6.9 times more Iron, 4.4 times more Magnesium, 14.9 times more Manganese, 22.2 times more Phosphorus, 1.8 times more Potassium, 198.3 times more Selenium and 8.3 times more Zinc than Raw Avocados.

Comparison of macro-nutrients per 7 ounces:

Raw Avocados have 1.8 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
While Dry Roasted Sunflower Seed Kernels no Salt contain 3.6 times more Energy, 3.4 times more Fat, 2.5 times more Saturated Fat, 19.6 times more Omega 6, 2.8 times more Carbohydrate, 4.1 times more Sugars, 1.7 times more Fiber and 9.7 times more Protein than Raw Avocados.
Both Raw Avocados as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

AvocadosVS California AvocadosRoasted Sunflower SeedsVS California AvocadosAvocadosVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Oil Roasted Sunflower Seeds

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Comparing Nutrients in 7 ounces AvocadosVS Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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