Comparing Nutrients in 14 ounces Peaches, dehydrated (low-moisture), sulfured, stewed VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Peaches, dehydrated (low-moisture), sulfured, stewed	5%	3%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Peaches, dehydrated (low-moisture), sulfured, stewed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.2% 528kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.67g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	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	14.2% 7.98g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Peaches, dehydrated (low-moisture), sulfured, stewed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	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	2.98% 12μg	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	30% 27mg	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	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

	Peaches, dehydrated (low-moisture), sulfured, stewed	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	112% 8.97mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	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	37.4% 262mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	64.7% 2199mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Peaches, dehydrated (low-moisture), sulfured, stewed VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Peaches, dehydrated (low-moisture), sulfured, stewed 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 Peaches, dehydrated (low-moisture), sulfured, stewed vs Oil Roasted Sunflower Seeds:

• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed have more Vitamin A and 6.2 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 40 times more Vitamin B1, 4.7 times more Vitamin B2, 2 times more Vitamin B3, 19.5 times more Vitamin B5, 14.7 times more Vitamin B6 and 78 times more Vitamin B9 than Peaches, dehydrated (low-moisture), sulfured, stewed.
• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Peaches, dehydrated (low-moisture), sulfured, stewed as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peaches, dehydrated (low-moisture), sulfured, stewed vs Oil Roasted Sunflower Seeds:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 5.4 times more Calcium, 8.9 times more Copper, 1.9 times more Iron, 5.5 times more Magnesium, 12.2 times more Manganese, 17.3 times more Phosphorus and 16.3 times more Zinc than Peaches, dehydrated (low-moisture), sulfured, stewed.
• Both Peaches, dehydrated (low-moisture), sulfured, stewed and Oil Roasted Sunflower Seeds contain similar levels of Potassium per 14 ounces.
• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed have 1.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 4.5 times more Energy, 122.1 times more Fat, 157.1 times more Saturated Fat, 16.2 times more Omega 3, 171.9 times more Omega 6 and 10 times more Protein than Peaches, dehydrated (low-moisture), sulfured, stewed.
• 14 ounces of Peaches, dehydrated (low-moisture), sulfured, stewed provide inadequate amounts of Omega 3 and Omega 6