Comparing Nutrients in 7 ounces Custard-appleVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Custard-apple

89%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Custard-applevs Oil Roasted Sunflower Seeds

6.9%200kcal

Energy

40.5%1175kcal

200 kcalvs1175 kcal

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

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1.23%1.2g

Fat

105%102g

1.2 gvs102 g

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

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1.43%0.46g

Saturated Fat

44%14g

0.46 gvs14 g

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

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Omega 3

10%0.16g

NA gvs0.16 g

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

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Omega 6

399%68g

NA gvs68 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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38.5%50g

Carbohydrate

35%45.4g

50 gvs45.4 g

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

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Sugars

8.5%6.17g

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

NA gvs6.17 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

%1.47g

NA gvs1.47 g

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

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Sucrose

%4.7g

NA gvs4.7 g

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

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12.5%4.76g

Fiber

55.4%21g

4.76 gvs21 g

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

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6.02%3.37g

Protein

71%40g

3.37 gvs40 g

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

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Vitamins

Custard-applevs Oil Roasted Sunflower Seeds

0.44%3.97μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3.97 μgvs0 μg

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

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13.2%0.16mg

Vitamin B1

53%0.64mg

Thiamine

0.16 mgvs0.64 mg

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

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15.3%0.2mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.2 mgvs0.56 mg

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

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6.2%0.99mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs8.2 mg

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

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5.36%0.27mg

Vitamin B5

275%13.8mg

Pantothenic acid

0.27 mgvs13.8 mg

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

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33.7%0.44mg

Vitamin B6

121%1.57mg

Pyridoxine

0.44 mgvs1.57 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

116%464μg

Folates and Folic Acid

NA μgvs464 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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42.3%38mg

Vitamin C

2.43%2.2mg

Ascorbic acid

38 mgvs2.2 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

481%72mg

Tocopherols and Tocotrienols

NA mgvs72 mg

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

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Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

NA μgvs6.15 μg

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

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Minerals

Custard-applevs Oil Roasted Sunflower Seeds

5.95%59.5mg

Calcium

17.3%173mg

59.5 mgvs173 mg

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

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Copper

398%3.58mg

NA mgvs3.58 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

106%8.5mg

1.4 mgvs8.5 mg

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

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8.5%35.7mg

Magnesium

60%252mg

35.7 mgvs252 mg

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

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Manganese

179%4.13mg

NA mgvs4.13 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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5.95%41.7mg

Phosphorus

323%2260mg

41.7 mgvs2260 mg

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

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22.3%758mg

Potassium

28%958mg

758 mgvs958 mg

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

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Selenium

282%155μg

NA μgvs155 μg

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

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0.53%7.94mg

Sodium

0.4%5.95mg

7.94 mgvs5.95 mg

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

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Zinc

94%10.3mg

NA mgvs10.3 mg

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

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3.83%142g

Water

0.083%3.06g

142 gvs3.06 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 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.
Both Raw Custard-apple as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 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 7 ounces Custard-appleVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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