Comparing Nutrients in 14 ounces Sunflower Seeds VS Apples

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Apples	2%	3%	95%

Macro Nutrients

	Sunflower Seeds	Apples	Recommended Dietary Allowance
Energy	80% 2318kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	42% 55g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	57% 41.2g	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	32.3% 23.4g	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	% 9.64g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 8.2g	g per day for Men 19-50 years
Fiber	90% 34g	25% 9.53g	38g per day for Men 19-50 years
Protein	147% 82.5g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Apples	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	2.26% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	12.5% 0.16mg	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	225% 901μg	2.98% 12μg	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	6.17% 5.56mg	20.3% 18.3mg	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	931% 140mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Apples	Recommended Dietary Allowance
Calcium	31% 310mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	260% 21mg	5.95% 0.48mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	6.04% 0.14mg	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	374% 2619mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.18% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Apples:

• Dried Sunflower Seed Kernels have 87.1 times more Vitamin B1, 13.7 times more Vitamin B2, 91.6 times more Vitamin B3, 18.5 times more Vitamin B5, 32.8 times more Vitamin B6, 75.7 times more Vitamin B9 and 195.4 times more Vitamin E than Raw Apples with skin.
• While Raw Apples with skin contain 3.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Apples with skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Apples:

• Dried Sunflower Seed Kernels have 13 times more Calcium, 66.7 times more Copper, 43.8 times more Iron, 65 times more Magnesium, 55.7 times more Manganese, 60 times more Phosphorus, 6 times more Potassium, more Selenium and 125 times more Zinc than Raw Apples with skin.
• While Raw Apples with skin contain 18.1 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 11.2 times more Energy, 302.7 times more Fat, 159.1 times more Saturated Fat, 6.7 times more Omega 3, 536 times more Omega 6, 1.4 times more Carbohydrate, 3.6 times more Fiber and 79.9 times more Protein than Raw Apples with skin.
• While Raw Apples with skin contain 4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Apples with skin have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.