Comparing Nutrients in 1 kilogram Raw Sulfured Dehydrated Apricots VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dehydrated Apricots	5%	2%	93%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Raw Sulfured Dehydrated Apricots	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	110% 3200kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	638% 829g	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	NA	292% 111g	38g per day for Men 19-50 years
Protein	87.5% 49g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dehydrated Apricots	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	703% 6330μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	224% 35.8mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	400% 5.2mg	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	10% 40μg	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	106% 95mg	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

	Raw Sulfured Dehydrated Apricots	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	61% 610mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	640% 5.76mg	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	789% 63mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	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	224% 1570mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	544% 18500mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.03% 75g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Sulfured Dehydrated Apricots VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Sulfured Dehydrated Apricots 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 Raw Sulfured Dehydrated Apricots vs Roasted Sunflower Seeds:

• 1 kilogram of Raw Sulfured Dehydrated Apricots has more Vitamin A and 6.8 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B3, 6.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 59.3 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• 1 kilogram of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Sulfured Dehydrated Apricots as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Raw Sulfured Dehydrated Apricots vs Roasted Sunflower Seeds:

• 1 kilogram of Raw Sulfured Dehydrated Apricots has 1.7 times more Iron and 2.2 times more Potassium than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 3.2 times more Copper, 2 times more Magnesium, 5.7 times more Manganese, 7.4 times more Phosphorus and 5.3 times more Zinc than Raw Sulfured Dehydrated Apricots.
• Both Raw Sulfured Dehydrated Apricots and Roasted Sunflower Seeds contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Sulfured Dehydrated Apricots has 3.4 times more Carbohydrate than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 1.8 times more Energy, 80.3 times more Fat, 121.4 times more Saturated Fat, 270.9 times more Omega 6 and 3.9 times more Protein than Raw Sulfured Dehydrated Apricots.
• 1 kilogram of Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6