Comparing Nutrients in 1 kilogram Raw Sulfured Dried Peaches VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Raw Sulfured Dried Peaches	5%	3%	92%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Raw Sulfured Dried Peaches	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	82.4% 2390kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	7.84% 7.6g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	2.56% 0.82g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	21% 3.58g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	472% 613g	176% 229g	130g per day for Men 19-50 years
Sugars	576% 417g	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	186% 135g	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	% 128g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 154g	% 23.7g	g per day for Men 19-50 years
Fiber	216% 82g	279% 106g	38g per day for Men 19-50 years
Protein	64.5% 36g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Raw Sulfured Dried Peaches	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	120% 1080μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.12mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.8mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.64mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	0% 0μg	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	53.3% 48mg	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	12.7% 1.9mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Sulfured Dried Peaches	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	28% 280mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	404% 3.64mg	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	508% 40.6mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	133% 3.05mg	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	170% 1190mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	293% 9960mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	474% 52mg	11mg per day for Men 19-50 years
Water	8.6% 318g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Sulfured Dried Peaches vs Oil Roasted Sunflower Seeds:

• Raw Sulfured Dried Peaches have more Vitamin A, 4.4 times more Vitamin C and 5.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 160 times more Vitamin B1, 1.3 times more Vitamin B2, 12.3 times more Vitamin B5, 11.8 times more Vitamin B6, more Vitamin B9 and 191.2 times more Vitamin E than Raw Sulfured Dried Peaches.
• Both Raw Sulfured Dried Peaches and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Sulfured Dried Peaches as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Sulfured Dried Peaches vs Oil Roasted Sunflower Seeds:

• Raw Sulfured Dried Peaches have 2.1 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 3.1 times more Calcium, 5 times more Copper, 3 times more Magnesium, 6.8 times more Manganese, 9.6 times more Phosphorus, 156.4 times more Selenium and 9.1 times more Zinc than Raw Sulfured Dried Peaches.
• Both Raw Sulfured Dried Peaches and Oil Roasted Sunflower Seed Kernels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sulfured Dried Peaches have 2.7 times more Carbohydrate, 13.4 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.5 times more Energy, 67.5 times more Fat, 86.2 times more Saturated Fat, 9 times more Omega 3, 95.6 times more Omega 6, 1.3 times more Fiber and 5.6 times more Protein than Raw Sulfured Dried Peaches.
• Both Raw Sulfured Dried Peaches as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.