Comparing Nutrients in 14 ounces Raw Sulfured Dried Pears VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Pears	3%	2%	95%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Raw Sulfured Dried Pears	Sunflower Seeds	Recommended Dietary Allowance
Energy	36% 1040kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	61% 79.4g	130g per day for Men 19-50 years
Sugars	341% 247g	14.3% 10.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	90% 34g	38g per day for Men 19-50 years
Protein	13.3% 7.42g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Pears	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	411% 5.34mg	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% 0μg	225% 901μg	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	31% 27.8mg	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	1.6% 0.24mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.5% 81μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Pears	Sunflower Seeds	Recommended Dietary Allowance
Calcium	13.5% 135mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	164% 1.47mg	794% 7.14mg	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	104% 8.33mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	336% 7.74mg	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	33.5% 234mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	62.2% 2115mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	180% 20mg	11mg per day for Men 19-50 years
Water	2.86% 106g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Raw Sulfured Dried Pears have 5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 185 times more Vitamin B1, 2.4 times more Vitamin B2, 6.1 times more Vitamin B3, 7.4 times more Vitamin B5, 18.7 times more Vitamin B6, more Vitamin B9 and 586.2 times more Vitamin E than Raw Sulfured Dried Pears.
• Both Raw Sulfured Dried Pears as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Sunflower Seed Kernels contain 2.3 times more Calcium, 4.9 times more Copper, 2.5 times more Iron, 9.8 times more Magnesium, 6 times more Manganese, 11.2 times more Phosphorus, 265 times more Selenium and 12.8 times more Zinc than Raw Sulfured Dried Pears.
• Both Raw Sulfured Dried Pears and Dried Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sulfured Dried Pears have 3.5 times more Carbohydrate and 23.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 81.7 times more Fat, 127.3 times more Saturated Fat, 30 times more Omega 3, 157.9 times more Omega 6 and 11.1 times more Protein than Raw Sulfured Dried Pears.
• Both Raw Sulfured Dried Pears and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Raw Sulfured Dried Pears as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.