Comparing Nutrients in 1 kilogram Applesauce, canned, unsweetened, with added ascorbic acid VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Applesauce, canned, unsweetened, with added ascorbic acid	1%	2%	97%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Applesauce, canned, unsweetened, with added ascorbic acid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	14.5% 420kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.7% 113g	158% 206g	130g per day for Men 19-50 years
Sugars	130% 94g	NA	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% 58.8g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 11.3g	NA	g per day for Men 19-50 years
Fiber	29% 11g	303% 115g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Applesauce, canned, unsweetened, with added ascorbic acid	Toasted 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	21.7% 0.26mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.25% 0.84mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	619% 8.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	595% 2380μg	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	236% 212mg	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	10.7% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Applesauce, canned, unsweetened, with added ascorbic acid	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	2038% 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	28.8% 2.3mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	919% 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	7.14% 50mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	21.8% 740mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	482% 53mg	11mg per day for Men 19-50 years
Water	24% 882g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Applesauce, canned, unsweetened, with added ascorbic acid VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Applesauce, canned, unsweetened, with added ascorbic acid versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid vs Toasted Sunflower Seeds:

• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid has 15.1 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 12.5 times more Vitamin B1, 9.5 times more Vitamin B2, 50 times more Vitamin B3, 172.2 times more Vitamin B5, 29.8 times more Vitamin B6 and 79.3 times more Vitamin B9 than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B9
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Applesauce, canned, unsweetened, with added ascorbic acid as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Applesauce, canned, unsweetened, with added ascorbic acid vs Toasted Sunflower Seeds:

• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid has 88.2 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 14.3 times more Calcium, 67.9 times more Copper, 29.6 times more Iron, 43 times more Magnesium, 84.6 times more Manganese, 231.6 times more Phosphorus, 6.6 times more Potassium and 176.7 times more Zinc than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 14.7 times more Energy, 568 times more Fat, 744.1 times more Saturated Fat, 26.3 times more Omega 3, 3115.8 times more Omega 6, 1.8 times more Carbohydrate, 10.5 times more Fiber and 101.2 times more Protein than Applesauce, canned, unsweetened, with added ascorbic acid.
• 1 kilogram of Applesauce, canned, unsweetened, with added ascorbic acid provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein