Comparing Nutrients in 1 kilogram Sunflower Seeds VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	1%	1%	98%

Macro Nutrients

	Sunflower Seeds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	201% 5840kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	175% 228g	130g per day for Men 19-50 years
Sugars	36% 26g	NA	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	% 25g	NA	g per day for Men 19-50 years
Fiber	226% 86g	26.3% 10g	38g per day for Men 19-50 years
Protein	371% 208g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	24.6% 0.32mg	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	7.5% 30μg	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	23.3% 21mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	78% 780mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	70% 0.63mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	62% 1.43mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	20.7% 766g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids:

• 1 kilogram of Sunflower Seeds has 105.7 times more Vitamin B1, 17.8 times more Vitamin B2, 23.6 times more Vitamin B3, 21.3 times more Vitamin B5, 42 times more Vitamin B6 and 75.7 times more Vitamin B9 than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• While 1 kg of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids contains 10.7 times more Vitamin A and 1.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• 1 kilogram of Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9
• Both Dried Sunflower Seed Kernels as well as Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids:

• 1 kilogram of Sunflower Seeds has 13 times more Calcium, 28.6 times more Copper, 18.8 times more Iron, 65 times more Magnesium, 13.6 times more Manganese, 73.3 times more Phosphorus, 8.1 times more Potassium and 71.4 times more Zinc than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• While 1 kg of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids contains 16.2 times more Water than Dried Sunflower Seed Kernels.
• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 6.6 times more Energy, 857.7 times more Fat, 495 times more Saturated Fat, 20 times more Omega 3, 960.4 times more Omega 6, 8.6 times more Fiber and 63 times more Protein than Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids.
• Both Sunflower Seeds and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, extra heavy syrup, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein