Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Asian Pears

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Asian Pears	4%	4%	92%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Asian Pears	Recommended Dietary Allowance
Energy	81% 2350kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	17% 12.3g	38.6% 28g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	142% 79.6g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Asian Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	5.43% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	6.7% 0.087mg	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	232% 929μg	7.94% 31.8μg	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	4.85% 4.37mg	16.8% 15mg	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	961% 144mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Asian Pears	Recommended Dietary Allowance
Calcium	34.5% 345mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	22% 0.2mg	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	212% 17mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	10.4% 0.24mg	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	646% 4521mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Sunflower Seeds vs Asian Pears:

• Oil Roasted Sunflower Seed Kernels have 35.6 times more Vitamin B1, 28 times more Vitamin B2, 18.9 times more Vitamin B3, 99.1 times more Vitamin B5, 36 times more Vitamin B6, 29.3 times more Vitamin B9 and 302.8 times more Vitamin E than Raw Asian Pears.
• While Raw Asian Pears contain 3.5 times more Vitamin C and 1.5 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Asian Pears have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Sunflower Seeds vs Asian Pears:

• Oil Roasted Sunflower Seed Kernels have 21.8 times more Calcium, 36.1 times more Copper, more Iron, 15.9 times more Magnesium, 34.7 times more Manganese, 103.5 times more Phosphorus, 4 times more Potassium, 782 times more Selenium and 260.5 times more Zinc than Raw Asian Pears.
• While Raw Asian Pears contain 57.3 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 14.1 times more Energy, 223 times more Fat, 589 times more Saturated Fat, 81 times more Omega 3, 633.5 times more Omega 6, 2.1 times more Carbohydrate, 2.9 times more Fiber and 40.1 times more Protein than Raw Asian Pears.
• While Raw Asian Pears contain 2.3 times more Sugars than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Asian Pears have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.