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

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dehydrated Apricots	5%	2%	93%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raw Sulfured Dehydrated Apricots	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	110% 3200kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	638% 829g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	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	NA	279% 106g	38g per day for Men 19-50 years
Protein	87.5% 49g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dehydrated Apricots	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	224% 35.8mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	400% 5.2mg	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	10% 40μg	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	106% 95mg	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	NA	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dehydrated Apricots	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	61% 610mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	640% 5.76mg	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	789% 63mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	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	224% 1570mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	544% 18500mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	2.03% 75g	0.42% 15.4g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Raw Sulfured Dehydrated Apricots has more Vitamin A and 8.6 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 7.4 times more Vitamin B1, 1.9 times more Vitamin B2, 6.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 58.5 times more Vitamin B9 than Raw Sulfured Dehydrated Apricots.
• Both Raw Sulfured Dehydrated Apricots and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Raw Sulfured Dehydrated Apricots have insufficient amounts of Vitamin B9
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Sulfured Dehydrated Apricots 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 Raw Sulfured Dehydrated Apricots vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Raw Sulfured Dehydrated Apricots has 1.5 times more Iron and 3.8 times more Potassium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.4 times more Calcium, 3.1 times more Copper, 2 times more Magnesium, 5.6 times more Manganese, 7.3 times more Phosphorus and 5.2 times more Zinc than Raw Sulfured Dehydrated Apricots.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Sulfured Dehydrated Apricots has 3.6 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.9 times more Energy, 82.7 times more Fat, 164.4 times more Saturated Fat, 282.7 times more Omega 6 and 4.1 times more Protein than Raw Sulfured Dehydrated Apricots.
• 1 kilogram of Raw Sulfured Dehydrated Apricots provide inadequate amounts of Omega 6