Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Pears, canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pears, canned, juice pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Pears, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	79.7% 2310kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	39.5% 51.4g	130g per day for Men 19-50 years
Sugars	15% 11g	53% 38.5g	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	31.8% 23g	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	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	116% 44g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	137% 76.7g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pears, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	1.75% 0.087mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	235% 941μg	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	7.06% 6.35mg	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	691% 104mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pears, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	27.8% 278mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	23.4% 0.21mg	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	189% 15mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	5.87% 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	655% 4584mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.28% 343g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Roasted Sunflower Seeds have 9.6 times more Vitamin B1, 22.4 times more Vitamin B2, 35.2 times more Vitamin B3, 320 times more Vitamin B5, 57.4 times more Vitamin B6, 237 times more Vitamin B9, 326.3 times more Vitamin E and 9 times more Vitamin K than Pears, canned, juice pack, solids and liquids.
• 14 ounces of Pears, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pears, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Sunflower Seeds have 7.8 times more Calcium, 34.5 times more Copper, 13.1 times more Iron, 18.4 times more Magnesium, 62.1 times more Manganese, 96.3 times more Phosphorus, 8.9 times more Potassium, more Selenium and 58.8 times more Zinc than Pears, canned, juice pack, solids and liquids.
• While 14 oz of Pears, canned, juice pack, solids and liquids contain 72.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Pears, canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 11.6 times more Energy, 711.4 times more Fat, 1304.8 times more Saturated Fat, more Omega 3, 2185.5 times more Omega 6, 1.9 times more Carbohydrate, 6.9 times more Fiber and 56.9 times more Protein than Pears, canned, juice pack, solids and liquids.
• While 14 oz of Pears, canned, juice pack, solids and liquids contain 3.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Pears, canned, juice pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein