Comparing Nutrients in 14 ounces Sunflower Seeds VS Pears, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pears, canned, light syrup pack, solids and liquids	1%	0%	99%

Macro Nutrients

	Sunflower Seeds	Pears, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	80% 2318kcal	7.8% 226kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	0.16% 0.028g	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	46.3% 60.2g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	66.2% 48g	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	28% 20.2g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 4.37g	g per day for Men 19-50 years
Fiber	90% 34g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	147% 82.5g	1.35% 0.75g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pears, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	3.82% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	4.27% 0.056mg	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	0.99% 3.97μg	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	3.1% 2.78mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pears, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	31% 310mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	21.6% 0.19mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	5.7% 0.13mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	7.7% 262mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Pears, canned, light syrup pack, solids and liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seeds versus 14 oz of Pears, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Pears, canned, light syrup pack, solids and liquids:

• 14 ounces of Sunflower Seeds have 148 times more Vitamin B1, 22.2 times more Vitamin B2, 54.1 times more Vitamin B3, 51.4 times more Vitamin B5, 96.1 times more Vitamin B6, 227 times more Vitamin B9 and 439.6 times more Vitamin E than Pears, canned, light syrup pack, solids and liquids.
• 14 ounces of Pears, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Pears, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seeds vs Pears, canned, light syrup pack, solids and liquids:

• 14 ounces of Sunflower Seeds have 15.6 times more Calcium, 36.7 times more Copper, 18.8 times more Iron, 81.3 times more Magnesium, 59.1 times more Manganese, 94.3 times more Phosphorus, 9.8 times more Potassium, more Selenium and 62.5 times more Zinc than Pears, canned, light syrup pack, solids and liquids.
• While 14 oz of Pears, canned, light syrup pack, solids and liquids contain 17.9 times more Water than Dried Sunflower Seed Kernels.
• 14 ounces of Pears, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seeds have 10.2 times more Energy, 1715.3 times more Fat, 2227.5 times more Saturated Fat, more Omega 3, 3292.9 times more Omega 6, 1.3 times more Carbohydrate, 5.4 times more Fiber and 109.4 times more Protein than Pears, canned, light syrup pack, solids and liquids.
• While 14 oz of Pears, canned, light syrup pack, solids and liquids contain 4.6 times more Sugars than Dried Sunflower Seed Kernels.
• 14 ounces of Pears, canned, light syrup pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein