Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Canned Applesauce

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Canned Applesauce: 238g

Roasted Sunflower Seeds have 13.9 times more energy per 100g than Canned Applesauce. It has very high energy density when compared to other foods. Applesauce, canned with no added sugar having low energy density.

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Canned Applesauce?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Canned Applesauce	1%	2%	97%

Macro Nutrients

	Roasted Sunflower Seeds	Canned Applesauce	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.06% 0.019g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.45% 0.007g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	20.6% 27g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	31% 22.4g	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	NA	19.3% 14g	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	NA	% 5.48g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	5% 1.9g	6.9% 2.6g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	0.72% 0.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Canned Applesauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.26% 2.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	5.16% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	1.95% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	4.95% 0.064mg	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	10% 40.7μg	1.8% 7.14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.27% 0.24mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	30% 4.5mg	2.54% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Canned Applesauce	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.95% 9.52mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	7.14% 0.064mg	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	8.16% 0.65mg	6.85% 0.55mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	1.7% 7.14mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	2.6% 0.06mg	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	28.4% 198mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	5.2% 176mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	0.32% 4.76mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	0.65% 0.071mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	5.68% 210g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Canned Applesauce Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Canned Applesauce?

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Canned Applesauce:

• 100 calories of Roasted Sunflower Seeds have 6 times more Vitamin B3, 12.4 times more Vitamin B5, 2.1 times more Vitamin B6, 5.7 times more Vitamin B9 and 11.8 times more Vitamin E than Canned Applesauce.
• While 100 kcal of Applesauce, canned with no added sugar contain 3.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 9.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin C
• 100 calories of Canned Applesauce have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Applesauce, canned with no added sugar have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Canned Applesauce:

• 100 calories of Roasted Sunflower Seeds have 4.9 times more Copper, 3.1 times more Magnesium, 6.1 times more Manganese, 16.7 times more Phosphorus, 19.1 times more Selenium and 12.7 times more Zinc than Canned Applesauce.
• While 100 kcal of Applesauce, canned with no added sugar contain 1018.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Canned Applesauce contain similar levels of Iron and Potassium per 100 calories.
• 100 calories of Canned Applesauce lack sufficient amounts of Magnesium, Phosphorus, Selenium and Zinc
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Applesauce, canned with no added sugar lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Sunflower Seeds have 35.9 times more Fat, 47.1 times more Saturated Fat, 197.1 times more Omega 6 and 8.2 times more Protein than Canned Applesauce.
• While 100 kcal of Applesauce, canned with no added sugar contain 6.5 times more Carbohydrate, 47.7 times more Sugars and 1.4 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Canned Applesauce offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Applesauce provide inadequate amounts of Omega 6 and Protein
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Applesauce, canned with no added sugar provide inadequate amounts of Omega 3 in 100 calories.