Comparing Nutrients in 1 kilogram Apricots, canned, heavy syrup pack, with skin, solids and liquids VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, heavy syrup pack, with skin, solids and liquids	2%	1%	97%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	28.6% 830kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	163% 52g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	185% 241g	130g per day for Men 19-50 years
Sugars	274% 199g	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	42% 16g	292% 111g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	69% 620μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	5% 20μg	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	34.4% 31mg	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	40% 6mg	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

	Apricots, canned, heavy syrup pack, with skin, solids and liquids	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	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	37.5% 3mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	17% 120mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	481% 53mg	11mg per day for Men 19-50 years
Water	21% 776g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Apricots, canned, heavy syrup pack, with skin, solids and liquids vs Roasted Sunflower Seeds:

• Apricots, canned, heavy syrup pack, with skin, solids and liquids have more Vitamin A and 2.2 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5.3 times more Vitamin B1, 11.2 times more Vitamin B2, 18.7 times more Vitamin B3, 76.5 times more Vitamin B5, 14.9 times more Vitamin B6, 118.5 times more Vitamin B9 and 43.5 times more Vitamin E than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• Both Apricots, canned, heavy syrup pack, with skin, solids and liquids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin K per 1 kg.
• Both Apricots, canned, heavy syrup pack, with skin, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Apricots, canned, heavy syrup pack, with skin, solids and liquids vs Roasted Sunflower Seeds:

• Apricots, canned, heavy syrup pack, with skin, solids and liquids have 64.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.8 times more Calcium, 23.5 times more Copper, 12.7 times more Iron, 18.4 times more Magnesium, 41.4 times more Manganese, 96.3 times more Phosphorus, 6.1 times more Potassium, 793 times more Selenium and 48.1 times more Zinc than Apricots, canned, heavy syrup pack, with skin, solids and liquids.

Comparison of macro-nutrients per 1 kilogram:

• Apricots, canned, heavy syrup pack, with skin, solids and liquids have 7.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Energy, 622.5 times more Fat, 1043.8 times more Saturated Fat, more Omega 3, 2185.5 times more Omega 6, 6.9 times more Fiber and 36.5 times more Protein than Apricots, canned, heavy syrup pack, with skin, solids and liquids.
• Both Apricots, canned, heavy syrup pack, with skin, solids and liquids and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Carbohydrate per 1 kg.
• Both Apricots, canned, heavy syrup pack, with skin, solids and liquids as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.