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

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Apricots	5%	2%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Raw Sulfured Dried Apricots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33% 957kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 249g	63% 81.7g	130g per day for Men 19-50 years
Sugars	293% 212g	NA	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	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	% 131g	NA	g per day for Men 19-50 years
Sucrose	% 31.3g	NA	g per day for Men 19-50 years
Fiber	76.2% 29g	120% 45.6g	38g per day for Men 19-50 years
Protein	24% 13.5g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Apricots	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	246% 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	9.92% 39.7μg	236% 945μg	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	6.17% 5.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Apricots	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	22% 218mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	136% 4612mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	3.3% 123g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Raw Sulfured Dried Apricots have more Vitamin A than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 21.7 times more Vitamin B1, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3, 13.7 times more Vitamin B5, 5.6 times more Vitamin B6, 23.8 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Sulfured Dried Apricots vs Toasted Sunflower Seeds:

• Raw Sulfured Dried Apricots have 2.4 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 5.3 times more Copper, 2.6 times more Iron, 4 times more Magnesium, 9 times more Manganese, 16.3 times more Phosphorus and 13.6 times more Zinc than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots and Toasted Sunflower Seed Kernels no Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sulfured Dried Apricots have 3 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 111.4 times more Fat, 350.2 times more Saturated Fat, more Omega 3, 505.3 times more Omega 6, 1.6 times more Fiber and 5.1 times more Protein than Raw Sulfured Dried Apricots.
• Both Raw Sulfured Dried Apricots as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.