Comparing Nutrients in 7 ounces Green KiwifruitVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Green Kiwifruit

86%

Oil Roasted Sunflower Seeds

13%

73%

14%

7 oz ▼

Macro Nutrients

Green Kiwifruitvs Oil Roasted Sunflower Seeds

4.17%121kcal

Energy

40.5%1175kcal

121 kcalvs1175 kcal

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

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1.06%1.03g

Fat

105%102g

1.03 gvs102 g

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

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0.18%0.058g

Saturated Fat

44%14g

0.058 gvs14 g

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

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5.2%0.083g

Omega 3

10%0.16g

0.083 gvs0.16 g

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

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2.87%0.49g

Omega 6

399%68g

0.49 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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22.4%29g

Carbohydrate

35%45.4g

29 gvs45.4 g

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

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24.6%18g

Sugars

8.5%6.17g

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

18 gvs6.17 g

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

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12%8.63g

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]

8.63 gvs0 g

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

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%8.16g

Glucose

%1.47g

8.16 gvs1.47 g

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

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%0.3g

Sucrose

%4.7g

0.3 gvs4.7 g

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

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15.7%5.95g

Fiber

55.4%21g

5.95 gvs21 g

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

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4.04%2.26g

Protein

71%40g

2.26 gvs40 g

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

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Vitamins

Green Kiwifruitvs Oil Roasted Sunflower Seeds

0.88%7.94μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

7.94 μgvs0 μg

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

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4.47%0.054mg

Vitamin B1

53%0.64mg

Thiamine

0.054 mgvs0.64 mg

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

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3.8%0.05mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.05 mgvs0.56 mg

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

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4.23%0.68mg

Vitamin B3

51.2%8.2mg

Niacin, nicotinic acid, niacinamide

0.68 mgvs8.2 mg

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

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7.26%0.36mg

Vitamin B5

275%13.8mg

Pantothenic acid

0.36 mgvs13.8 mg

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

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9.6%0.13mg

Vitamin B6

121%1.57mg

Pyridoxine

0.13 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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12.4%49.6μg

Vitamin B9

116%464μg

Folates and Folic Acid

49.6 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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204%184mg

Vitamin C

2.43%2.2mg

Ascorbic acid

184 mgvs2.2 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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19.3%2.9mg

Vitamin E

481%72mg

Tocopherols and Tocotrienols

2.9 mgvs72 mg

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

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66.6%80μg

Vitamin K

5.13%6.15μg

Phytomenadione or phylloquinone

80 μgvs6.15 μg

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

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Minerals

Green Kiwifruitvs Oil Roasted Sunflower Seeds

6.75%67.5mg

Calcium

17.3%173mg

67.5 mgvs173 mg

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

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28.7%0.26mg

Copper

398%3.58mg

0.26 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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7.7%0.62mg

Iron

106%8.5mg

0.62 mgvs8.5 mg

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

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8.03%33.7mg

Magnesium

60%252mg

33.7 mgvs252 mg

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

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8.46%0.19mg

Manganese

179%4.13mg

0.19 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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9.64%67.5mg

Phosphorus

323%2260mg

67.5 mgvs2260 mg

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

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18.2%619mg

Potassium

28%958mg

619 mgvs958 mg

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

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0.72%0.4μg

Selenium

282%155μg

0.4 μgvs155 μg

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

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0.4%5.95mg

Sodium

0.4%5.95mg

5.95 mgvs5.95 mg

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

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2.53%0.28mg

Zinc

94%10.3mg

0.28 mgvs10.3 mg

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

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4.46%165g

Water

0.083%3.06g

165 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 Green Kiwifruit vs Oil Roasted Sunflower Seeds:

Raw Green Kiwifruit has 84.3 times more Vitamin C and 13 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 11.9 times more Vitamin B1, 11.2 times more Vitamin B2, 12.1 times more Vitamin B3, 37.9 times more Vitamin B5, 12.6 times more Vitamin B6, 9.4 times more Vitamin B9 and 24.9 times more Vitamin E than Raw Green Kiwifruit.
Both Raw Green Kiwifruit as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Green Kiwifruit vs Oil Roasted Sunflower Seeds:

Raw Green Kiwifruit has 53.9 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 2.6 times more Calcium, 13.9 times more Copper, 13.8 times more Iron, 7.5 times more Magnesium, 21.2 times more Manganese, 33.5 times more Phosphorus, 1.5 times more Potassium, 391 times more Selenium and 37.2 times more Zinc than Raw Green Kiwifruit.

Comparison of macro-nutrients per 7 ounces:

Raw Green Kiwifruit has 2.9 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 9.7 times more Energy, 98.7 times more Fat, 243.7 times more Saturated Fat, 1.9 times more Omega 3, 139.1 times more Omega 6, 1.6 times more Carbohydrate, 3.5 times more Fiber and 17.6 times more Protein than Raw Green Kiwifruit.
Both Raw Green Kiwifruit 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:

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Comparing Nutrients in 7 ounces Green KiwifruitVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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