Comparing Nutrients in 100 calories Granny Smith Apples VS Roasted Sunflower Seeds

Weight per 100 calories

• Granny Smith Apples: 172g
• Roasted Sunflower Seeds: 17g

Dry Roasted Sunflower Seed Kernels no Salt have 10 times more energy per unit of mass than Raw Granny Smith Apples with skin , which is very high in comparison to other foods. Granny Smith Apples having low energy density.

Discover which food has more nutrients per 100 calories - Granny Smith Apples or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Granny Smith Apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	8.82% 8.56g	97g per day for Men 19-50 years
Saturated Fat	NA	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	33% 5.63g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.5g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	23% 16.5g	0.65% 0.47g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	12% 8.62g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3.33g	NA	g per day for Men 19-50 years
Fiber	12.7% 4.83g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.35% 0.76g	5.93% 3.32g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.96% 8.62μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.73% 0.033mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	3.25% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.36% 0.22mg	7.56% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.93% 0.097mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.3% 5.17μg	10% 40.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.27% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.07% 0.31mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.6% 5.5μg	0.39% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.86% 8.62mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	5.94% 0.053mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.23% 0.26mg	8.16% 0.65mg	8mg per day for Men 19-50 years
Magnesium	2.05% 8.62mg	5.28% 22mg	420mg per day for Men 19-50 years
Manganese	3.3% 0.076mg	15.8% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.96% 20.7mg	28.4% 198mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	0.31% 0.17μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.72mg	0.034% 0.52mg	1500mg per day for Men 19-50 years
Zinc	0.63% 0.069mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	4% 147g	0.006% 0.21g	3700g per day for Men 19-50 years

Granny Smith Apples VS Roasted Sunflower Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Granny Smith Apples or Roasted Sunflower Seeds?

Lets compare vitamin content per 100 calories of Granny Smith Apples vs Roasted Sunflower Seeds:

• 100 calories of Granny Smith Apples have 1.8 times more Vitamin B1 and 11.9 times more Vitamin K than Roasted Sunflower Seeds.
• While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 5.6 times more Vitamin B3, 12.5 times more Vitamin B5, 2.2 times more Vitamin B6, 7.9 times more Vitamin B9 and 14.5 times more Vitamin E than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Roasted Sunflower Seeds provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Granny Smith Apples have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin K
• Both Raw Granny Smith Apples with skin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 100 calories.

Comparing minerals per 100 calories for Granny Smith Apples vs Roasted Sunflower Seeds:

• 100 calories of Granny Smith Apples have 1.4 times more Potassium and 714.6 times more Water than Roasted Sunflower Seeds.
• While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 5.9 times more Copper, 2.5 times more Iron, 2.6 times more Magnesium, 4.8 times more Manganese, 9.6 times more Phosphorus, 79 times more Selenium and 13.2 times more Zinc than Raw Granny Smith Apples with skin .
• 100 calories of Granny Smith Apples lack sufficient amounts of Selenium and Zinc
• Both Raw Granny Smith Apples with skin as well as Dry Roasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Granny Smith Apples have 5.7 times more Carbohydrate, 35.2 times more Sugars and 2.5 times more Fiber than Roasted Sunflower Seeds.
• While 100 kcal of Dry Roasted Sunflower Seed Kernels no Salt contain 26.1 times more Fat and 4.4 times more Protein than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Roasted Sunflower Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Granny Smith Apples provide inadequate amounts of Protein