Comparing Nutrients in 14 ounces Crabapples VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Crabapples	2%	3%	95%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Crabapples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.4% 302kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.7% 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	61% 79g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	NA	111% 42g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Crabapples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	35.3% 31.8mg	4.85% 4.37mg	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	NA	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crabapples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	18% 1.43mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	8.5% 59.5mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	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	NA	188% 20.7mg	11mg per day for Men 19-50 years
Water	8.47% 313g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Crabapples VS Oil Roasted Sunflower Seeds per 14 oz

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

Lets compare vitamin content per 14 ounces of Crabapples vs Oil Roasted Sunflower Seeds:

• 14 ounces of Crabapples have 7.3 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 10.7 times more Vitamin B1, 14 times more Vitamin B2 and 41.3 times more Vitamin B3 than Raw Crabapples.
• 14 ounces of Crabapples have insufficient amounts of Vitamin B2 and Vitamin B3
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Crabapples as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Crabapples vs Oil Roasted Sunflower Seeds:

• 14 ounces of Crabapples have 51.3 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 26.9 times more Copper, 11.9 times more Iron, 18.1 times more Magnesium, 18.1 times more Manganese, 75.9 times more Phosphorus and 2.5 times more Potassium than Raw Crabapples.
• 14 ounces of Crabapples lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 7.8 times more Energy, 171 times more Fat, 147.3 times more Saturated Fat, 5.4 times more Omega 3, 468.6 times more Omega 6 and 50.2 times more Protein than Raw Crabapples.
• Both Crabapples and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Crabapples provide inadequate amounts of Omega 3, Omega 6 and Protein