Comparing Nutrients in 1 kilogram Sunflower Seeds VS Pears, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Pears, canned, light syrup pack, solids and liquids	1%	0%	99%

Macro Nutrients

	Sunflower Seeds	Pears, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	201% 5840kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	0.063% 0.02g	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	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	117% 152g	130g per day for Men 19-50 years
Sugars	36% 26g	167% 121g	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	70.3% 51g	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	% 48g	g per day for Men 19-50 years
Sucrose	% 25g	% 11g	g per day for Men 19-50 years
Fiber	226% 86g	42% 16g	38g per day for Men 19-50 years
Protein	371% 208g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Pears, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	10.8% 0.14mg	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	2.5% 10μg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Pears, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	78% 780mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	54.4% 0.49mg	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	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	14.3% 0.33mg	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	10% 70mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	19.4% 660mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	0% 0μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	23% 845g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Pears, canned, light syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Sunflower Seeds versus 1 kg of Pears, canned, light syrup pack, 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 Pears, canned, light syrup pack, solids and liquids:

• 1 kilogram of Sunflower Seeds has 148 times more Vitamin B1, 22.2 times more Vitamin B2, 54.1 times more Vitamin B3, 51.4 times more Vitamin B5, 96.1 times more Vitamin B6, 227 times more Vitamin B9 and 439.6 times more Vitamin E than Pears, canned, light syrup pack, solids and liquids.
• 1 kilogram of Pears, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dried Sunflower Seed Kernels as well as Pears, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Sunflower Seeds vs Pears, canned, light syrup pack, solids and liquids:

• 1 kilogram of Sunflower Seeds has 15.6 times more Calcium, 36.7 times more Copper, 18.8 times more Iron, 81.3 times more Magnesium, 59.1 times more Manganese, 94.3 times more Phosphorus, 9.8 times more Potassium, more Selenium and 62.5 times more Zinc than Pears, canned, light syrup pack, solids and liquids.
• While 1 kg of Pears, canned, light syrup pack, solids and liquids contains 17.9 times more Water than Dried Sunflower Seed Kernels.
• 1 kilogram of Pears, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seeds has 10.2 times more Energy, 1715.3 times more Fat, 2227.5 times more Saturated Fat, more Omega 3, 3292.9 times more Omega 6, 1.3 times more Carbohydrate, 5.4 times more Fiber and 109.4 times more Protein than Pears, canned, light syrup pack, solids and liquids.
• While 1 kg of Pears, canned, light syrup pack, solids and liquids contains 4.6 times more Sugars than Dried Sunflower Seed Kernels.
• 1 kilogram of Pears, canned, light syrup pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein