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

Macros Ratio

	Protein	Fat	Carbs
Pie, peach	3%	39%	58%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pie, peach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	77.2% 2240kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	159% 2.55g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	205% 35g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	176% 229g	130g per day for Men 19-50 years
Sugars	224% 162g	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	NA	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	21% 8g	279% 106g	38g per day for Men 19-50 years
Protein	34% 19g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Pie, peach	Oil 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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	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	72.5% 290μg	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	10% 9mg	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	62.7% 9.4mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, peach	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	8% 80mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	62.5% 5mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	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	31.4% 220mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	14.7% 544g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, peach VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, peach 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 Pie, peach vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 5.2 times more Vitamin B1, 8.5 times more Vitamin B2, 20.7 times more Vitamin B3, 60.9 times more Vitamin B5, 34.4 times more Vitamin B6, 8.1 times more Vitamin B9 and 38.6 times more Vitamin E than Pie, peach.
• Both Pie, peach and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Pie, peach have insufficient amounts of Vitamin B3 and Vitamin B6
• Both Pie, peach 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 Pie, peach vs Oil Roasted Sunflower Seeds:

• 1 kilogram of Pie, peach has 72.3 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 10.9 times more Calcium, 34 times more Copper, 8.6 times more Iron, 21.2 times more Magnesium, 13.7 times more Manganese, 51.8 times more Phosphorus, 3.9 times more Potassium, 60.2 times more Selenium and 57.9 times more Zinc than Pie, peach.
• 1 kilogram of Pie, peach lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, peach has 3.1 times more Omega 3, 1.4 times more Carbohydrate and 5.2 times more Sugars than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.6 times more Energy, 5.1 times more Fat, 4.7 times more Saturated Fat, 9.8 times more Omega 6, 13.3 times more Fiber and 10.6 times more Protein than Pie, peach.