Comparing Nutrients in 14 ounces Apricot nectar, canned, with added ascorbic acid VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Apricot nectar, canned, with added ascorbic acid	1%	7%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Apricot nectar, canned, with added ascorbic acid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	7.66% 222kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	0% 0g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	70% 91g	130g per day for Men 19-50 years
Sugars	70% 50.8g	17% 12.3g	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	24.6% 18g	0% 0g	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	% 16.6g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 9.4g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	111% 42g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Apricot nectar, canned, with added ascorbic acid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	242% 3.14mg	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	0.99% 3.97μg	232% 929μg	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	131% 118mg	4.85% 4.37mg	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	11% 1.63mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricot nectar, canned, with added ascorbic acid	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	796% 7.16mg	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	4.96% 0.4mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	359% 8.26mg	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	2.83% 20mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	9.2% 340g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Apricot nectar, canned, with added ascorbic acid vs Oil Roasted Sunflower Seeds:

• Apricot nectar, canned, with added ascorbic acid has more Vitamin A and 27 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.3 times more Vitamin B1, 18.7 times more Vitamin B2, 27.5 times more Vitamin B3, 173.5 times more Vitamin B5, 21.4 times more Vitamin B6, 234 times more Vitamin B9, 88.6 times more Vitamin E and 2.6 times more Vitamin K than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Apricot nectar, canned, with added ascorbic acid vs Oil Roasted Sunflower Seeds:

• Apricot nectar, canned, with added ascorbic acid has 55.6 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 7.9 times more Calcium, 94.9 times more Copper, 42.8 times more Iron, 25.4 times more Magnesium, 115.6 times more Manganese, 227.8 times more Phosphorus, 7.2 times more Potassium, more Selenium and 173.7 times more Zinc than Apricot nectar, canned, with added ascorbic acid.

Comparison of macro-nutrients per 14 ounces:

• Apricot nectar, canned, with added ascorbic acid has 4.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 10.6 times more Energy, 114 times more Fat, 214.2 times more Saturated Fat, more Omega 3, 393.2 times more Omega 6, 1.7 times more Carbohydrate, 106 times more Fiber and 118 times more Protein than Apricot nectar, canned, with added ascorbic acid.
• Both Apricot nectar, canned, with added ascorbic acid as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.