Comparing Nutrients in 1 kilogram Sunflower Seeds VS Raw Sulfured Dried Apricots

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Raw Sulfured Dried Apricots	5%	2%	93%

Macro Nutrients

	Sunflower Seeds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Energy	201% 5840kcal	83% 2410kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	482% 626g	130g per day for Men 19-50 years
Sugars	36% 26g	737% 534g	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	172% 125g	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	% 331g	g per day for Men 19-50 years
Sucrose	% 25g	% 79g	g per day for Men 19-50 years
Fiber	226% 86g	192% 73g	38g per day for Men 19-50 years
Protein	371% 208g	60.5% 34g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	200% 1800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	103% 5.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	110% 1.43mg	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	568% 2270μg	25% 100μg	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	15.6% 14mg	11% 10mg	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	2345% 352mg	289% 43.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Raw Sulfured Dried Apricots	Recommended Dietary Allowance
Calcium	78% 780mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	381% 3.43mg	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	656% 52.5mg	333% 26.6mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	102% 2.35mg	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	943% 6600mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	342% 11620mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Raw Sulfured Dried Apricots per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Raw Sulfured Dried Apricots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Raw Sulfured Dried Apricots:

• 1 kilogram of Sunflower Seeds has 98.7 times more Vitamin B1, 4.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 9.4 times more Vitamin B6, 22.7 times more Vitamin B9 and 8.1 times more Vitamin E than Raw Sulfured Dried Apricots.
• While 1 kg of Raw Sulfured Dried Apricots contains 60 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin K
• 1 kilogram of Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B1
• Both Dried Sunflower Seed Kernels as well as Raw Sulfured Dried Apricots have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Raw Sulfured Dried Apricots:

• 1 kilogram of Sunflower Seeds has 1.4 times more Calcium, 5.2 times more Copper, 2 times more Iron, 10.2 times more Magnesium, 8.3 times more Manganese, 9.3 times more Phosphorus, 24.1 times more Selenium and 12.8 times more Zinc than Raw Sulfured Dried Apricots.
• While 1 kg of Raw Sulfured Dried Apricots contains 1.8 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 2.4 times more Energy, 100.9 times more Fat, 262.1 times more Saturated Fat, more Omega 3, 311.5 times more Omega 6 and 6.1 times more Protein than Raw Sulfured Dried Apricots.
• While 1 kg of Raw Sulfured Dried Apricots contains 3.1 times more Carbohydrate and 20.4 times more Sugars than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Raw Sulfured Dried Apricots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Raw Sulfured Dried Apricots provide inadequate amounts of Omega 3 and Omega 6