Comparing Nutrients in 100 grams GrapefruitVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Grapefruit

90%

Oil Roasted Sunflower Seeds

13%

73%

14%

100 g ▼

Macro Nutrients

Grapefruitvs Oil Roasted Sunflower Seeds

1.1%32kcal

Energy

20.4%592kcal

32 kcalvs592 kcal

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

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0.1%0.1g

Fat

53%51.3g

0.1 gvs51.3 g

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

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0.044%0.014g

Saturated Fat

22%7.07g

0.014 gvs7.07 g

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

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0.31%0.005g

Omega 3

5.06%0.081g

0.005 gvs0.081 g

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

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0.11%0.019g

Omega 6

201%34.2g

0.019 gvs34.2 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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6.2%8.1g

Carbohydrate

17.6%23g

8.1 gvs23 g

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

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9.63%7g

Sugars

4.3%3.1g

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

7 gvs3.1 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

%0.74g

NA gvs0.74 g

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

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Sucrose

%2.37g

NA gvs2.37 g

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

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2.9%1.1g

Fiber

28%10.6g

1.1 gvs10.6 g

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

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1.13%0.63g

Protein

36%20g

0.63 gvs20 g

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

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Vitamins

Grapefruitvs Oil Roasted Sunflower Seeds

5.1%46μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

46 μgvs0 μg

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

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3%0.036mg

Vitamin B1

26.7%0.32mg

Thiamine

0.036 mgvs0.32 mg

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

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1.54%0.02mg

Vitamin B2

21.5%0.28mg

Riboflavin

0.02 mgvs0.28 mg

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

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1.56%0.25mg

Vitamin B3

26%4.13mg

Niacin, nicotinic acid, niacinamide

0.25 mgvs4.13 mg

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

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5.66%0.28mg

Vitamin B5

139%6.94mg

Pantothenic acid

0.28 mgvs6.94 mg

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

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3.23%0.042mg

Vitamin B6

61%0.79mg

Pyridoxine

0.042 mgvs0.79 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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2.5%10μg

Vitamin B9

58.5%234μg

Folates and Folic Acid

10 μgvs234 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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38.2%34.4mg

Vitamin C

1.22%1.1mg

Ascorbic acid

34.4 mgvs1.1 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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0.87%0.13mg

Vitamin E

242%36.3mg

Tocopherols and Tocotrienols

0.13 mgvs36.3 mg

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

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0%0μg

Vitamin K

2.6%3.1μg

Phytomenadione or phylloquinone

0 μgvs3.1 μg

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

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Minerals

Grapefruitvs Oil Roasted Sunflower Seeds

1.2%12mg

Calcium

8.7%87mg

12 mgvs87 mg

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

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5.22%0.047mg

Copper

200%1.8mg

0.047 mgvs1.8 mg

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

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0.025%1μg

Fluoride

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

1 μgvsNA μg

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

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1.13%0.09mg

Iron

53.5%4.3mg

0.09 mgvs4.3 mg

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

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1.9%8mg

Magnesium

30.2%127mg

8 mgvs127 mg

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

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0.52%0.012mg

Manganese

90%2.08mg

0.012 mgvs2.08 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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1.14%8mg

Phosphorus

163%1139mg

8 mgvs1139 mg

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

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4.1%139mg

Potassium

14.2%483mg

139 mgvs483 mg

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

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0.55%0.3μg

Selenium

142%78.2μg

0.3 μgvs78.2 μg

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

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0%0mg

Sodium

0.2%3mg

0 mgvs3 mg

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

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0.64%0.07mg

Zinc

47.4%5.2mg

0.07 mgvs5.2 mg

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

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2.46%91g

Water

0.042%1.54g

91 gvs1.54 g

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

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Lets compare vitamin content per 100 grams of Grapefruit vs Oil Roasted Sunflower Seeds:

Raw Grapefruit has more Vitamin A and 31.3 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 8.9 times more Vitamin B1, 14 times more Vitamin B2, 16.5 times more Vitamin B3, 24.5 times more Vitamin B5, 18.9 times more Vitamin B6, 23.4 times more Vitamin B9, 279.5 times more Vitamin E and more Vitamin K than Raw Grapefruit.
Both Raw Grapefruit as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Grapefruit vs Oil Roasted Sunflower Seeds:

Raw Grapefruit has 59 times more Water than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 38.4 times more Copper, 47.6 times more Iron, 15.9 times more Magnesium, 173.3 times more Manganese, 142.4 times more Phosphorus, 3.5 times more Potassium, 260.7 times more Selenium and 74.4 times more Zinc than Raw Grapefruit.

Comparison of macro-nutrients per 100 grams:

Raw Grapefruit has 2.2 times more Sugars than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 18.5 times more Energy, 513 times more Fat, 504.9 times more Saturated Fat, 16.2 times more Omega 3, 1800.4 times more Omega 6, 2.8 times more Carbohydrate, 9.6 times more Fiber and 31.8 times more Protein than Raw Grapefruit.
Both Raw Grapefruit as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

GrapefruitVS Pink GrapefruitOil Roasted Sunflower SeedsVS Pink GrapefruitGrapefruitVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 100 grams GrapefruitVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: