Comparing Nutrients in 14 ounces Granny Smith Apples VS 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	7.94% 230kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	NA	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	765% 130g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	73.5% 96g	130g per day for Men 19-50 years
Sugars	52.5% 38g	15% 11g	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	27.4% 20g	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	% 10.6g	NA	g per day for Men 19-50 years
Sucrose	% 7.66g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	116% 44g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	245% 3.2mg	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	2.98% 12μg	235% 941μg	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	6.17% 5.56mg	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	4.76% 0.71mg	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	807% 7.26mg	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	7.44% 0.6mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	364% 8.37mg	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	6.8% 47.6mg	655% 4584mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	572% 315μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	191% 21mg	11mg per day for Men 19-50 years
Water	9.17% 339g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Granny Smith Apples versus 14 oz of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Granny Smith Apples vs Roasted Sunflower Seeds:

• 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 5.6 times more Vitamin B1, 9.8 times more Vitamin B2, 55.9 times more Vitamin B3, 125.7 times more Vitamin B5, 21.7 times more Vitamin B6, 79 times more Vitamin B9 and 145 times more Vitamin E than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Roasted Sunflower Seeds provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Granny Smith Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Granny Smith Apples with skin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Granny Smith Apples vs Roasted Sunflower Seeds:

• 14 ounces of Granny Smith Apples have 71.2 times more Water than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Calcium, 59 times more Copper, 25.3 times more Iron, 25.8 times more Magnesium, 48 times more Manganese, 96.3 times more Phosphorus, 7.1 times more Potassium, 793 times more Selenium and 132.3 times more Zinc than Raw Granny Smith Apples with skin .
• 14 ounces of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Granny Smith Apples have 3.5 times more Sugars than Roasted Sunflower Seeds.
• While 14 oz of Dry Roasted Sunflower Seed Kernels no Salt contain 10 times more Energy, 262.1 times more Fat, 1.8 times more Carbohydrate, 4 times more Fiber and 43.9 times more Protein than Raw Granny Smith Apples with skin .
• 14 ounces of Granny Smith Apples provide inadequate amounts of Protein