Comparing Nutrients in 14 ounces Raw Sulfured Dried Apricots VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raw Sulfured Dried Apricots	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33% 957kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	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	1.73% 0.29g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 249g	70% 91g	130g per day for Men 19-50 years
Sugars	293% 212g	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	68.4% 49.6g	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	% 131g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 31.3g	% 9.4g	g per day for Men 19-50 years
Fiber	76.2% 29g	111% 42g	38g per day for Men 19-50 years
Protein	24% 13.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	79.4% 714μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	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	9.92% 39.7μg	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	4.4% 3.97mg	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	115% 17mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 218mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	132% 10.6mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	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	40.3% 282mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	136% 4612mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	3.3% 123g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Sulfured Dried Apricots vs Oil Roasted Sunflower Seeds:

• Raw Sulfured Dried Apricots have more Vitamin A than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 21.3 times more Vitamin B1, 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 13.4 times more Vitamin B5, 5.5 times more Vitamin B6, 23.4 times more Vitamin B9 and 8.4 times more Vitamin E than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin C and Vitamin K per 14 oz.
• Both Raw Sulfured Dried Apricots 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 Raw Sulfured Dried Apricots vs Oil Roasted Sunflower Seeds:

• Raw Sulfured Dried Apricots have 2.4 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Calcium, 5.3 times more Copper, 1.6 times more Iron, 4 times more Magnesium, 8.9 times more Manganese, 16 times more Phosphorus, 35.5 times more Selenium and 13.4 times more Zinc than Raw Sulfured Dried Apricots.

Comparison of macro-nutrients per 14 ounces:

• Raw Sulfured Dried Apricots have 2.7 times more Carbohydrate, 17.2 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 100.6 times more Fat, 415.8 times more Saturated Fat, more Omega 3, 462.3 times more Omega 6, 1.5 times more Fiber and 5.9 times more Protein than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.