Comparing Nutrients in 1 kilogram Pie, peach VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pie, peach	3%	39%	58%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pie, peach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	77.2% 2240kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	163% 52g	32g per day for Men 19-50 years
Omega 3	159% 2.55g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	205% 35g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	185% 241g	130g per day for Men 19-50 years
Sugars	224% 162g	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	21% 8g	292% 111g	38g per day for Men 19-50 years
Protein	34% 19g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Pie, peach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	72.5% 290μg	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	10% 9mg	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	62.7% 9.4mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, peach	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	62.5% 5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	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	31.4% 220mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	145% 2170mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	481% 53mg	11mg per day for Men 19-50 years
Water	14.7% 544g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, peach vs Roasted Sunflower Seeds:

• Pie, peach has more Vitamin A and 1.2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.7 times more Vitamin B1, 7.5 times more Vitamin B2, 35.2 times more Vitamin B3, 61.8 times more Vitamin B5, 35 times more Vitamin B6, 8.2 times more Vitamin B9, 1.6 times more Vitamin C and 27.8 times more Vitamin E than Pie, peach.
• Both Pie, peach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie, peach vs Roasted Sunflower Seeds:

• Pie, peach has 72.3 times more Sodium and 45.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.8 times more Calcium, 34.5 times more Copper, 7.6 times more Iron, 21.5 times more Magnesium, 13.9 times more Manganese, 52.5 times more Phosphorus, 6.8 times more Potassium, 61 times more Selenium and 58.8 times more Zinc than Pie, peach.

Comparison of macro-nutrients per 1 kilogram:

• Pie, peach has 3.7 times more Omega 3, 1.4 times more Carbohydrate and 5.9 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.6 times more Energy, 5 times more Fat, 3.5 times more Saturated Fat, 9.4 times more Omega 6, 13.9 times more Fiber and 10.2 times more Protein than Pie, peach.
• Both Pie, peach as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.