Comparing Nutrients in 1 kilogram Pears, canned, water pack, solids and liquids VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pears, canned, water pack, solids and liquids	2%	1%	97%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pears, canned, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10% 290kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	176% 229g	130g per day for Men 19-50 years
Sugars	84% 61g	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	53.8% 39g	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	% 19g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 3g	% 23.7g	g per day for Men 19-50 years
Fiber	42% 16g	279% 106g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Pears, canned, water pack, solids and liquids	Oil 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	6.67% 0.08mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.8% 0.14mg	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	2.5% 10μg	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	11% 10mg	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	5.33% 0.8mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, canned, water pack, solids and liquids	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	26.3% 2.1mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	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	10% 70mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	474% 52mg	11mg per day for Men 19-50 years
Water	25% 918g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears, canned, water pack, solids and liquids VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Pears, canned, water pack, 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 Pears, canned, water pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 40 times more Vitamin B1, 28 times more Vitamin B2, 76.5 times more Vitamin B3, 315.5 times more Vitamin B5, 56.6 times more Vitamin B6, 234 times more Vitamin B9, 454.1 times more Vitamin E and 10.3 times more Vitamin K than Pears, canned, water pack, solids and liquids.
• 1 kilogram of Pears, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Pears, canned, water pack, solids and liquids as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pears, canned, water pack, solids and liquids vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Pears, canned, water pack, solids and liquids has 59.6 times more Water than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 21.8 times more Calcium, 35.4 times more Copper, 20.4 times more Iron, 31.8 times more Magnesium, 61.2 times more Manganese, 162.7 times more Phosphorus, 9.1 times more Potassium, more Selenium and 57.9 times more Zinc than Pears, canned, water pack, solids and liquids.
• 1 kilogram of Pears, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pears, canned, water pack, solids and liquids has 2 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 20.4 times more Energy, 1710 times more Fat, 3534 times more Saturated Fat, more Omega 3, 4886.9 times more Omega 6, 2.9 times more Carbohydrate, 6.6 times more Fiber and 105.6 times more Protein than Pears, canned, water pack, solids and liquids.
• 1 kilogram of Pears, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein