Comparing Nutrients in 1 kilogram Granny Smith Apples VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Granny Smith Apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 580kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	NA	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	NA	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	176% 229g	130g per day for Men 19-50 years
Sugars	132% 96g	43% 31g	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	69% 50g	0% 0g	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	% 26.6g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 19.3g	% 23.7g	g per day for Men 19-50 years
Fiber	73.7% 28g	279% 106g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.88% 1.26mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	609% 7.9mg	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	7.5% 30μg	585% 2340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	12.2% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.7% 32μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	2004% 18mg	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	18.8% 1.5mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	904% 21mg	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	17% 120mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	474% 52mg	11mg per day for Men 19-50 years
Water	23% 855g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Granny Smith Apples versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Granny Smith Apples vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 16.8 times more Vitamin B1, 11.2 times more Vitamin B2, 32.8 times more Vitamin B3, 123.9 times more Vitamin B5, 21.4 times more Vitamin B6, 78 times more Vitamin B9 and 201.8 times more Vitamin E than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Granny Smith Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Granny Smith Apples with skin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Granny Smith Apples vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Granny Smith Apples has 55.5 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 17.4 times more Calcium, 58.2 times more Copper, 28.5 times more Iron, 25.4 times more Magnesium, 47.3 times more Manganese, 94.9 times more Phosphorus, 4 times more Potassium, 782 times more Selenium and 130.3 times more Zinc than Raw Granny Smith Apples with skin .
• 1 kilogram of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Granny Smith Apples has 3.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 10.2 times more Energy, 270 times more Fat, 1.7 times more Carbohydrate, 3.8 times more Fiber and 45.6 times more Protein than Raw Granny Smith Apples with skin .
• 1 kilogram of Granny Smith Apples provide inadequate amounts of Protein