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

Macros Ratio

	Protein	Fat	Carbs
Apricots, canned, light syrup pack, with skin, solids and liquids	3%	1%	96%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Apricots, canned, light syrup pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 630kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	176% 229g	130g per day for Men 19-50 years
Sugars	205% 149g	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	42% 16g	279% 106g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Apricots, canned, light syrup pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	5% 20μg	585% 2340μg	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	30% 27mg	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apricots, canned, light syrup pack, with skin, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	11% 110mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	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	48.8% 3.9mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	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	18.6% 130mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	40.6% 1380mg	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	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	474% 52mg	11mg per day for Men 19-50 years
Water	22.3% 826g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Apricots, canned, light syrup pack, with skin, solids and liquids VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Apricots, canned, light syrup pack, with skin, solids and liquids 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 Apricots, canned, light syrup pack, with skin, solids and liquids vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Apricots, canned, light syrup pack, with skin, solids and liquids has more Vitamin A and 2.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 20 times more Vitamin B1, 14 times more Vitamin B2, 13.6 times more Vitamin B3, 75.4 times more Vitamin B5, 14.7 times more Vitamin B6, 117 times more Vitamin B9, 60.6 times more Vitamin E and 1.4 times more Vitamin K than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 1 kilogram of Apricots, canned, light syrup pack, with skin, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin K
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Apricots, canned, light syrup pack, with skin, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Apricots, canned, light syrup pack, with skin, solids and liquids has 53.6 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 7.9 times more Calcium, 22.8 times more Copper, 11 times more Iron, 15.9 times more Magnesium, 40 times more Manganese, 87.6 times more Phosphorus, 3.5 times more Potassium, 782 times more Selenium and 47.4 times more Zinc than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 1 kilogram of Apricots, canned, light syrup pack, with skin, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apricots, canned, light syrup pack, with skin, solids and liquids has 4.8 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 9.4 times more Energy, 1026 times more Fat, 2356 times more Saturated Fat, more Omega 3, 3420.8 times more Omega 6, 1.4 times more Carbohydrate, 6.6 times more Fiber and 37.8 times more Protein than Apricots, canned, light syrup pack, with skin, solids and liquids.
• 1 kilogram of Apricots, canned, light syrup pack, with skin, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein