Comparing Nutrients in 100 calories Oil Roasted Sunflower Seeds VS Pears

Weight per 100 calories

• Oil Roasted Sunflower Seeds: 17g
• Pears: 175g

Oil Roasted Sunflower Seeds have 10.4 times more energy per 100g than Pears. It has very high energy density when compared to other foods. Raw Pears having low energy density.

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Pears?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pears	2%	2%	96%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.93% 8.67g	0.25% 0.25g	97g per day for Men 19-50 years
Saturated Fat	3.73% 1.2g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.11% 0.002g	1.6g per day for Men 19-50 years
Omega 6	34% 5.78g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.97% 3.87g	20.6% 26.7g	130g per day for Men 19-50 years
Sugars	0.72% 0.53g	23.6% 17g	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	0% 0g	15.5% 11.3g	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	% 0.13g	% 4.56g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 1.25g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	6.05% 3.4g	1.13% 0.63g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.19% 1.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.64% 0.047mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.36% 0.7mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	1.7% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	3.9% 0.051mg	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	9.9% 39.5μg	3.07% 12.3μg	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	0.21% 0.19mg	8.4% 7.54mg	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	41% 6.14mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.52μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pears	Recommended Dietary Allowance
Calcium	1.47% 14.7mg	1.58% 15.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.096% 3.86μg	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	9.04% 0.72mg	3.95% 0.32mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.5mg	2.92% 12.3mg	420mg per day for Men 19-50 years
Manganese	15.3% 0.35mg	3.66% 0.084mg	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	27.5% 192mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	2.4% 81.6mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	0.32% 0.18μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.51mg	0.12% 1.75mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	4% 147g	3700g per day for Men 19-50 years

Oil Roasted Sunflower Seeds VS Pears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oil Roasted Sunflower Seeds or Pears?

Lets compare vitamin content per 100 calories of Oil Roasted Sunflower Seeds vs Pears:

• 100 calories of Oil Roasted Sunflower Seeds have 2.6 times more Vitamin B1, 2.5 times more Vitamin B3, 13.6 times more Vitamin B5, 2.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 29.1 times more Vitamin E than Pears.
• While 100 kcal of Raw Pears contain 40.6 times more Vitamin C and 14.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pears provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C and Vitamin K
• 100 calories of Pears have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Pears have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oil Roasted Sunflower Seeds vs Pears:

• 100 calories of Oil Roasted Sunflower Seeds have 2.1 times more Copper, 2.3 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 9.1 times more Phosphorus, 75.3 times more Selenium and 5 times more Zinc than Pears.
• While 100 kcal of Raw Pears contain 2.5 times more Potassium and 566.2 times more Water than Oil Roasted Sunflower Seed Kernels.
• 100 calories of Pears lack sufficient amounts of Selenium and Zinc
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Pears lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oil Roasted Sunflower Seeds have 35.3 times more Fat, 30.9 times more Saturated Fat, 35.4 times more Omega 6 and 5.4 times more Protein than Pears.
• While 100 kcal of Raw Pears contain 6.9 times more Carbohydrate, 32.6 times more Sugars, more Fructose and 3 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seeds and Pears offer comparable quantities of Energy per 100 calories.
• 100 calories of Pears provide inadequate amounts of Omega 6 and Protein
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Pears provide inadequate amounts of Omega 3 in 100 calories.