Comparing Nutrients in 14 ounces Sunflower Seeds VS Raw Sulfured Dehydrated Apricots

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raw Sulfured Dehydrated Apricots	5%	2%	93%

Macro Nutrients

	Sunflower Seeds	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Energy	80% 2318kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	538% 91g	2.82% 0.48g	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	253% 329g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	NA	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	% 9.92g	NA	g per day for Men 19-50 years
Fiber	90% 34g	NA	38g per day for Men 19-50 years
Protein	147% 82.5g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	279% 2512μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	159% 2.06mg	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	3.97% 16μg	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	42% 37.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raw Sulfured Dehydrated Apricots	Recommended Dietary Allowance
Calcium	31% 310mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	254% 2.3mg	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	260% 21mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	63.7% 1.46mg	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	89% 623mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	216% 7343mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Raw Sulfured Dehydrated Apricots per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Raw Sulfured Dehydrated Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Raw Sulfured Dehydrated Apricots:

• 14 ounces of Sunflower Seeds have 34.4 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.6 times more Vitamin B6 and 56.8 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• While 14 oz of Raw Sulfured Dehydrated Apricots contain 211 times more Vitamin A and 6.8 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Raw Sulfured Dehydrated Apricots provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• Both Dried Sunflower Seed Kernels as well as Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Raw Sulfured Dehydrated Apricots:

• 14 ounces of Sunflower Seeds have 1.3 times more Calcium, 3.1 times more Copper, 5.2 times more Magnesium, 5.3 times more Manganese, 4.2 times more Phosphorus and 5 times more Zinc than Raw Sulfured Dehydrated Apricots.
• While 14 oz of Raw Sulfured Dehydrated Apricots contain 2.9 times more Potassium than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Raw Sulfured Dehydrated Apricots contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 1.8 times more Energy, 83 times more Fat, 103.6 times more Saturated Fat, 190.5 times more Omega 6 and 4.2 times more Protein than Raw Sulfured Dehydrated Apricots.
• While 14 oz of Raw Sulfured Dehydrated Apricots contain 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• 14 ounces of Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6