Comparing Nutrients in 1 kilogram Sweetened Canned Applesauce with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sweetened Canned Applesauce with Salt	1%	2%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sweetened Canned Applesauce with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	26.2% 760kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	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	2.65% 0.45g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	292% 111g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Sweetened Canned Applesauce with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.88mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	2.5% 10μg	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	19% 17mg	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	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Canned Applesauce with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	2033% 18.3mg	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	43.8% 3.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	10% 70mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	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	21.5% 796g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Canned Applesauce with Salt VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Sweetened Canned Applesauce with Salt versus 1 kg of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sweetened Canned Applesauce with Salt vs Roasted Sunflower Seeds:

• 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 8.2 times more Vitamin B1, 8.8 times more Vitamin B2, 37.5 times more Vitamin B3, 135.4 times more Vitamin B5, 30.9 times more Vitamin B6 and 237 times more Vitamin B9 than Sweetened Canned Applesauce with Salt.
• 1 kilogram of Sweetened Canned Applesauce with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Sweetened Canned Applesauce with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sweetened Canned Applesauce with Salt vs Roasted Sunflower Seeds:

• 1 kilogram of Sweetened Canned Applesauce with Salt has 66.3 times more Water than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 17.5 times more Calcium, 42.6 times more Copper, 10.9 times more Iron, 43 times more Magnesium, 28.1 times more Manganese, 165 times more Phosphorus, 13.9 times more Potassium, 264.3 times more Selenium and 132.3 times more Zinc than Sweetened Canned Applesauce with Salt.
• 1 kilogram of Sweetened Canned Applesauce with Salt lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 7.7 times more Energy, 276.7 times more Fat, 174 times more Saturated Fat, 7.7 times more Omega 3, 728.5 times more Omega 6, 9.3 times more Fiber and 107.4 times more Protein than Sweetened Canned Applesauce with Salt.
• Both Sweetened Canned Applesauce with Salt and Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sweetened Canned Applesauce with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein