Comparing Nutrients in 1 kilogram Pears, dried, sulfured, stewed, with added sugar VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pears, dried, sulfured, stewed, with added sugar	2%	2%	96%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pears, dried, sulfured, stewed, with added sugar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	48.3% 1400kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	163% 52g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	286% 371g	185% 241g	130g per day for Men 19-50 years
Sugars	NA	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	153% 58g	292% 111g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Pears, dried, sulfured, stewed, with added sugar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	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	0% 0μg	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	42.2% 38mg	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	NA	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears, dried, sulfured, stewed, with added sugar	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	15% 150mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	2033% 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	121% 9.7mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	65.7% 1.5mg	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	38.6% 270mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	16.5% 612g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Pears, dried, sulfured, stewed, with added sugar VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Pears, dried, sulfured, stewed, with added sugar versus 1 kg of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pears, dried, sulfured, stewed, with added sugar vs Roasted Sunflower Seeds:

• 1 kilogram of Pears, dried, sulfured, stewed, with added sugar has 2.7 times more Vitamin C than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 26.5 times more Vitamin B1, 12.9 times more Vitamin B2, 21.1 times more Vitamin B3, 100.6 times more Vitamin B5, 24.4 times more Vitamin B6 and more Vitamin B9 than Pears, dried, sulfured, stewed, with added sugar.
• 1 kilogram of Pears, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Pears, dried, sulfured, stewed, with added sugar as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pears, dried, sulfured, stewed, with added sugar vs Roasted Sunflower Seeds:

• 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 4.7 times more Calcium, 10.7 times more Copper, 3.9 times more Iron, 8.6 times more Magnesium, 14 times more Manganese, 42.8 times more Phosphorus, 3.5 times more Potassium, 33 times more Selenium and 29.4 times more Zinc than Pears, dried, sulfured, stewed, with added sugar.
• 1 kilogram of Pears, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pears, dried, sulfured, stewed, with added sugar has 1.5 times more Carbohydrate than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 4.2 times more Energy, 171.7 times more Fat, 326.2 times more Saturated Fat, 69 times more Omega 3, 489.3 times more Omega 6, 1.9 times more Fiber and 22.5 times more Protein than Pears, dried, sulfured, stewed, with added sugar.
• 1 kilogram of Pears, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 3, Omega 6 and Protein