Comparing Nutrients in 1 kilogram Bartlett Pears VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Bartlett Pears	2%	2%	96%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Bartlett Pears	Sunflower Seeds	Recommended Dietary Allowance
Energy	21.7% 630kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	NA	139% 44.6g	32g per day for Men 19-50 years
Omega 3	NA	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	NA	1356% 231g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	154% 200g	130g per day for Men 19-50 years
Sugars	134% 97g	36% 26g	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	93% 67.6g	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	% 25g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	% 25g	g per day for Men 19-50 years
Fiber	81.6% 31g	226% 86g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Bartlett Pears	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.64mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	1035% 13.5mg	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	15% 60μg	568% 2270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	49% 44mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8% 1.2mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.7% 38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bartlett Pears	Sunflower Seeds	Recommended Dietary Allowance
Calcium	9% 90mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	2000% 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	23.8% 1.9mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	848% 19.5mg	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	15.7% 110mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	455% 50mg	11mg per day for Men 19-50 years
Water	22.7% 841g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bartlett Pears vs Sunflower Seeds:

• Raw Bartlett Pears have 3.1 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 123.3 times more Vitamin B1, 13.7 times more Vitamin B2, 50.8 times more Vitamin B3, 26.9 times more Vitamin B5, 51.7 times more Vitamin B6, 37.8 times more Vitamin B9 and 293.1 times more Vitamin E than Raw Bartlett Pears.
• Both Raw Bartlett Pears as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Bartlett Pears vs Sunflower Seeds:

• Raw Bartlett Pears have 17.8 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.7 times more Calcium, 23.1 times more Copper, 27.6 times more Iron, 54.2 times more Magnesium, 52.7 times more Manganese, 60 times more Phosphorus, 6.4 times more Potassium, 530 times more Selenium and 62.5 times more Zinc than Raw Bartlett Pears.

Comparison of macro-nutrients per 1 kilogram:

• Raw Bartlett Pears have 3.7 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.3 times more Energy, 321.6 times more Fat, 1.3 times more Carbohydrate, 2.8 times more Fiber and 53.3 times more Protein than Raw Bartlett Pears.
• Both Raw Bartlett Pears as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 kg.