Comparing Nutrients in 1 kilogram Sunflower Seeds VS Peaches, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Peaches, canned, heavy syrup, drained	3%	2%	95%

Macro Nutrients

	Sunflower Seeds	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	201% 5840kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0.41% 0.13g	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	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	142% 184g	130g per day for Men 19-50 years
Sugars	36% 26g	202% 147g	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	47.6% 34.5g	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	% 58.2g	g per day for Men 19-50 years
Sucrose	% 25g	% 39.5g	g per day for Men 19-50 years
Fiber	226% 86g	31.6% 12g	38g per day for Men 19-50 years
Protein	371% 208g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	16.7% 0.2mg	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	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	10% 0.13mg	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	22.5% 90μg	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	7.78% 7mg	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	79.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Peaches, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	78% 780mg	3% 30mg	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	1.7% 68μg	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	33.8% 2.7mg	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	NA	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	21.8% 806g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sunflower Seeds vs Peaches, canned, heavy syrup, drained:

• Dried Sunflower Seed Kernels have 74 times more Vitamin B1, 17.8 times more Vitamin B2, 13.3 times more Vitamin B3, 47.1 times more Vitamin B5, 103.5 times more Vitamin B6, 25.2 times more Vitamin B9, 2 times more Vitamin C and 29.6 times more Vitamin E than Peaches, canned, heavy syrup, drained.
• While Peaches, canned, heavy syrup, drained contain 10.3 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Peaches, canned, heavy syrup, drained:

• Dried Sunflower Seed Kernels have 26 times more Calcium, 28.6 times more Copper, 19.4 times more Iron, 65 times more Magnesium, 55 times more Phosphorus, 6.9 times more Potassium, more Selenium and 55.6 times more Zinc than Peaches, canned, heavy syrup, drained.
• While Peaches, canned, heavy syrup, drained contain 17 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 8.1 times more Energy, 285.9 times more Fat, 342.7 times more Saturated Fat, more Omega 3, 349.2 times more Omega 6, 7.2 times more Fiber and 40 times more Protein than Peaches, canned, heavy syrup, drained.
• While Peaches, canned, heavy syrup, drained contain 5.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Peaches, canned, heavy syrup, drained have similar amounts of Carbohydrate per 1 kg.
• Both Dried Sunflower Seed Kernels as well as Peaches, canned, heavy syrup, drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.