Comparing Nutrients in 1 kilogram Pears, canned, juice pack, solids and liquids VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, juice pack, solids and liquids	3%	1%	96%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Pears, canned, juice pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2199% 374g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	158% 206g	130g per day for Men 19-50 years
Sugars	134% 97g	NA	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	80% 58g	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	% 33g	NA	g per day for Men 19-50 years
Sucrose	% 6g	NA	g per day for Men 19-50 years
Fiber	42% 16g	303% 115g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, juice pack, solids and liquids	Toasted 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	9.17% 0.11mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	619% 8.05mg	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	595% 2380μg	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	17.8% 16mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, juice pack, solids and liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	919% 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	17% 120mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	482% 53mg	11mg per day for Men 19-50 years
Water	23.4% 865g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pears, canned, juice pack, solids and liquids vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 29.5 times more Vitamin B1, 25.9 times more Vitamin B2, 21 times more Vitamin B3, 320.9 times more Vitamin B5, 57.5 times more Vitamin B6 and 238 times more Vitamin B9 than Pears, canned, juice pack, solids and liquids.
• Both Pears, canned, juice pack, solids and liquids and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin C per 1 kg.
• Both Pears, canned, juice pack, solids and liquids as well as Toasted 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 Pears, canned, juice pack, solids and liquids vs Toasted Sunflower Seeds:

• Pears, canned, juice pack, solids and liquids have 86.5 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 6.3 times more Calcium, 34.6 times more Copper, 23.5 times more Iron, 18.4 times more Magnesium, 62.2 times more Manganese, 96.5 times more Phosphorus, 5.1 times more Potassium and 58.9 times more Zinc than Pears, canned, juice pack, solids and liquids.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sunflower Seed Kernels no Salt contain 12.4 times more Energy, 811.4 times more Fat, 1488.3 times more Saturated Fat, more Omega 3, 2492.7 times more Omega 6, 1.6 times more Carbohydrate, 7.2 times more Fiber and 50.6 times more Protein than Pears, canned, juice pack, solids and liquids.
• Both Pears, canned, juice pack, solids and liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.