Comparing Nutrients in 1 kilogram Apples VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 520kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	163% 52g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	185% 241g	130g per day for Men 19-50 years
Sugars	143% 104g	37.7% 27.3g	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	81.4% 59g	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	% 24.3g	NA	g per day for Men 19-50 years
Sucrose	% 20.7g	NA	g per day for Men 19-50 years
Fiber	63% 24g	292% 111g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	618% 8.04mg	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	593% 2370μg	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	51% 46mg	15.6% 14mg	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	12% 1.8mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.83% 33μg	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	15% 1.2mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	917% 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	15.7% 110mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1442% 793μg	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	481% 53mg	11mg per day for Men 19-50 years
Water	23% 856g	0.32% 12g	3700g per day for Men 19-50 years

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

• Raw Apples with skin have 3.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.2 times more Vitamin B1, 9.5 times more Vitamin B2, 77.4 times more Vitamin B3, 115.4 times more Vitamin B5, 19.6 times more Vitamin B6, 79 times more Vitamin B9 and 145 times more Vitamin E than Raw Apples with skin.
• Both Raw Apples with skin and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 kg.
• Both Raw Apples with skin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Apples with skin have 71.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Calcium, 67.8 times more Copper, 31.7 times more Iron, 25.8 times more Magnesium, 60.3 times more Manganese, 105 times more Phosphorus, 7.9 times more Potassium, more Selenium and 132.3 times more Zinc than Raw Apples with skin.

Comparison of macro-nutrients per 1 kilogram:

• Raw Apples with skin have 3.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.2 times more Energy, 292.9 times more Fat, 186.4 times more Saturated Fat, 7.7 times more Omega 3, 762.4 times more Omega 6, 1.7 times more Carbohydrate, 4.6 times more Fiber and 74.3 times more Protein than Raw Apples with skin.
• Both Raw Apples with skin as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.