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Comparing Nutrients in 14 ounces Sunflower SeedsVS Raw Sulfured Dried Apples

Macros Ratio

Protein Fat Carbs

Sunflower Seeds
13%
74%
13%
Raw Sulfured Dried Apples
1%
1%
98%
14 oz ▼

Macro Nutrients

80%2318kcal
Energy
33.3%964kcal
2318 kcalvs964 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
211%204g
Fat
1.3%1.27g
204 gvs1.27 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
55.3%17.7g
Saturated Fat
0.64%0.21g
17.7 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
15%0.24g
Omega 3
3.97%0.064g
0.24 gvs0.064 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
538%91g
Omega 6
1.8%0.31g
91 gvs0.31 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
61%79.4g
Carbohydrate
201%262g
79.4 gvs262 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
14.3%10.4g
Sugars
313%227g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10.4 gvs227 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%9.92g
Sucrose
NA
9.92 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
90%34g
Fiber
91%34.5g
34 gvs34.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
147%82.5g
Protein
6.6%3.7g
82.5 gvs3.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.32%12μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
12 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
490%5.87mg
Vitamin B1
0%0mg
Thiamine
5.87 mgvs0 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
108%1.4mg
Vitamin B2
48.5%0.63mg
Riboflavin
1.4 mgvs0.63 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
207%33mg
Vitamin B3
23%3.68mg
Niacin, nicotinic acid, niacinamide
33 mgvs3.68 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
89.7%4.5mg
Vitamin B5
19.4%0.97mg
Pantothenic acid
4.5 mgvs0.97 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
411%5.34mg
Vitamin B6
38%0.5mg
Pyridoxine
5.34 mgvs0.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
225%901μg
Vitamin B9
0%0μg
Folates and Folic Acid
901 μgvs0 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
6.17%5.56mg
Vitamin C
17%15.5mg
Ascorbic acid
5.56 mgvs15.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
931%140mg
Vitamin E
14%2.1mg
Tocopherols and Tocotrienols
140 mgvs2.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
9.92%12μg
Phytomenadione or phylloquinone
0 μgvs12 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

31%310mg
Calcium
5.56%55.6mg
310 mgvs55.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
794%7.14mg
Copper
84.2%0.76mg
7.14 mgvs0.76 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
260%21mg
Iron
69.5%5.56mg
21 mgvs5.56 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
307%1290mg
Magnesium
15%63.5mg
1290 mgvs63.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
336%7.74mg
Manganese
15.5%0.36mg
7.74 mgvs0.36 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
374%2619mg
Phosphorus
21.5%151mg
2619 mgvs151 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
75.3%2560mg
Potassium
52.5%1786mg
2560 mgvs1786 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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382%210μg
Selenium
9.4%5.16μg
210 μgvs5.16 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
2.4%35.7mg
Sodium
23%345mg
35.7 mgvs345 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
180%20mg
Zinc
7.2%0.79mg
20 mgvs0.79 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.51%18.8g
Water
3.4%126g
18.8 gvs126 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Raw Sulfured Dried Apples:
Comparing minerals per 14 ounces for Sunflower Seeds vs Raw Sulfured Dried Apples:
Comparison of macro-nutrients per 14 ounces:



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