Comparing Nutrients in 1 kilogram Jams and preserves, apricot VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Jams and preserves, apricot	1%	1%	98%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Jams and preserves, apricot	Sunflower Seeds	Recommended Dietary Allowance
Energy	83.4% 2420kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	495% 644g	154% 200g	130g per day for Men 19-50 years
Sugars	599% 434g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	7.9% 3g	226% 86g	38g per day for Men 19-50 years
Protein	12.5% 7g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Jams and preserves, apricot	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.25% 0.36mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	1035% 13.5mg	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	2.5% 10μg	568% 2270μg	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	98% 88mg	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	8.67% 1.3mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams and preserves, apricot	Sunflower Seeds	Recommended Dietary Allowance
Calcium	20% 200mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	2000% 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	61.3% 4.9mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	848% 19.5mg	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	4.3% 30mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	9.32% 345g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Jams and preserves, apricot vs Sunflower Seeds:

• Jams and preserves, apricot have 3.3 times more Vitamin A and 6.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain more Vitamin B1, 16.1 times more Vitamin B2, 231.5 times more Vitamin B3, 56.5 times more Vitamin B5, 67.3 times more Vitamin B6, 227 times more Vitamin B9 and 270.5 times more Vitamin E than Jams and preserves, apricot.
• Both Jams and preserves, apricot as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Jams and preserves, apricot vs Sunflower Seeds:

• Jams and preserves, apricot have 4.4 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Calcium, 18 times more Copper, 10.7 times more Iron, 81.3 times more Magnesium, 48.8 times more Manganese, 220 times more Phosphorus, 8.4 times more Potassium, 26.5 times more Selenium and 83.3 times more Zinc than Jams and preserves, apricot.

Comparison of macro-nutrients per 1 kilogram:

• Jams and preserves, apricot have 3.2 times more Carbohydrate and 16.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Energy, 257.3 times more Fat, 445.5 times more Saturated Fat, more Omega 3, more Omega 6, 28.7 times more Fiber and 29.7 times more Protein than Jams and preserves, apricot.
• Both Jams and preserves, apricot as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.