Comparing Nutrients in 14 ounces Roasted Sunflower Seeds VS Red Anjou Pears

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Red Anjou Pears	2%	2%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Red Anjou Pears	Recommended Dietary Allowance
Energy	79.7% 2310kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	765% 130g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	15% 11g	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	NA	% 1.03g	g per day for Men 19-50 years
Fiber	116% 44g	31.3% 12g	38g per day for Men 19-50 years
Protein	137% 76.7g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Red Anjou Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	235% 941μg	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	691% 104mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Red Anjou Pears	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	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	189% 15mg	9.43% 0.75mg	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	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	655% 4584mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.04% 334g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 8.8 times more Vitamin B1, 8.8 times more Vitamin B2, 43.5 times more Vitamin B3, 132.8 times more Vitamin B5, 20.6 times more Vitamin B6, 33.9 times more Vitamin B9 and 217.5 times more Vitamin E than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 3.7 times more Vitamin C and 1.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Red Anjou Pears have insufficient amounts of Vitamin A in 14 oz.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 6.4 times more Calcium, 26.1 times more Copper, 20 times more Iron, 18.4 times more Magnesium, 37.7 times more Manganese, 88.8 times more Phosphorus, 6.9 times more Potassium, 793 times more Selenium and 40.7 times more Zinc than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 70.2 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 9.4 times more Energy, 355.7 times more Fat, 1.6 times more Carbohydrate, 3.7 times more Fiber and 58.6 times more Protein than Raw Red Anjou Pears.
• While Raw Red Anjou Pears contain 3.5 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Red Anjou Pears have insufficient amounts of Glucose and Sucrose in 14 oz.