Comparing Nutrients in 1 kilogram Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	2%	1%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20% 580kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	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	26.3% 10g	279% 106g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	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	23% 3.65mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	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	7.5% 30μg	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	27.8% 25mg	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

	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	72.2% 0.65mg	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	36.3% 2.9mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	64.3% 1.48mg	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	13% 90mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	22.8% 842g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, 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 Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids has more Vitamin A and 2.3 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 22.9 times more Vitamin B1, 14 times more Vitamin B2, 11.3 times more Vitamin B3, 130.9 times more Vitamin B5, 24.8 times more Vitamin B6 and 78 times more Vitamin B9 than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, 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 Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids has 54.7 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 12.4 times more Calcium, 27.8 times more Copper, 14.8 times more Iron, 25.4 times more Magnesium, 14.1 times more Manganese, 126.6 times more Phosphorus, 5.9 times more Potassium and 74.4 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 10.2 times more Energy, 732.9 times more Fat, 785.3 times more Saturated Fat, 27 times more Omega 3, 1425.3 times more Omega 6, 1.5 times more Carbohydrate, 10.6 times more Fiber and 59 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids.
• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, light syrup, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein