Comparing Nutrients in 1 kilogram Pear nectar, canned, without added ascorbic acid VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pear nectar, canned, without added ascorbic acid	1%	0%	99%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pear nectar, canned, without added ascorbic acid	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	20.7% 600kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	163% 52g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 158g	185% 241g	130g per day for Men 19-50 years
Sugars	209% 152g	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	15.8% 6g	292% 111g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Pear nectar, canned, without added ascorbic acid	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	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	2.5% 10μg	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	12.2% 11mg	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	3.33% 0.5mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pear nectar, canned, without added ascorbic acid	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	2033% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	2.98% 119μg	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	32.5% 2.6mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	4.3% 30mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	3.82% 130mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	22.7% 840g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pear nectar, canned, without added ascorbic acid vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 53 times more Vitamin B1, 18.9 times more Vitamin B2, 55 times more Vitamin B3, 320 times more Vitamin B5, 57.4 times more Vitamin B6, 237 times more Vitamin B9, 1.3 times more Vitamin C, 522 times more Vitamin E and 1.5 times more Vitamin K than Pear nectar, canned, without added ascorbic acid.
• Both Pear nectar, canned, without added ascorbic acid as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pear nectar, canned, without added ascorbic acid vs Roasted Sunflower Seeds:

• Pear nectar, canned, without added ascorbic acid has 70 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14 times more Calcium, 27.3 times more Copper, 14.6 times more Iron, 43 times more Magnesium, 70.3 times more Manganese, 385 times more Phosphorus, 65.4 times more Potassium, more Selenium and 75.6 times more Zinc than Pear nectar, canned, without added ascorbic acid.

Comparison of macro-nutrients per 1 kilogram:

• Pear nectar, canned, without added ascorbic acid has 5.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 9.7 times more Energy, 4980 times more Fat, 5219 times more Saturated Fat, more Omega 3, 10927.3 times more Omega 6, 1.5 times more Carbohydrate, 18.5 times more Fiber and 175.7 times more Protein than Pear nectar, canned, without added ascorbic acid.
• Both Pear nectar, canned, without added ascorbic acid as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.