Comparing Nutrients in 14 ounces Sunflower Seeds VS Red Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Red Anjou Pears	2%	2%	96%

Macro Nutrients

	Sunflower Seeds	Red Anjou Pears	Recommended Dietary Allowance
Energy	80% 2318kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	NA	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	52.2% 38g	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	35.5% 25.7g	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	% 11g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 1.03g	g per day for Men 19-50 years
Fiber	90% 34g	31.3% 12g	38g per day for Men 19-50 years
Protein	147% 82.5g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Red Anjou Pears	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	12% 0.15mg	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	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.17% 5.56mg	23% 20.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	931% 140mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Red Anjou Pears	Recommended Dietary Allowance
Calcium	31% 310mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	31% 0.28mg	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	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	9.66% 0.22mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	0.72% 0.4μg	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	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	9.04% 334g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Red Anjou Pears:

• Dried Sunflower Seed Kernels have 123.3 times more Vitamin B1, 12.7 times more Vitamin B2, 51.5 times more Vitamin B3, 21.3 times more Vitamin B5, 34.5 times more Vitamin B6, 32.4 times more Vitamin B9 and 293.1 times more Vitamin E than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 3.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Red Anjou Pears have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seeds vs Red Anjou Pears:

• Dried Sunflower Seed Kernels have 7.1 times more Calcium, 25.7 times more Copper, 27.6 times more Iron, 46.4 times more Magnesium, 34.8 times more Manganese, 50.8 times more Phosphorus, 5.2 times more Potassium, 530 times more Selenium and 38.5 times more Zinc than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 17.8 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 9.4 times more Energy, 367.6 times more Fat, 1.3 times more Carbohydrate, 2.9 times more Fiber and 63 times more Protein than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Red Anjou Pears have insufficient amounts of Glucose and Sucrose in 14 oz.