Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Gala Apples

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Gala Apples	2%	2%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Gala Apples	Recommended Dietary Allowance
Energy	201% 5820kcal	19.7% 570kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	NA	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	105% 137g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	143% 104g	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	81.8% 59.3g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	292% 111g	60.5% 23g	38g per day for Men 19-50 years
Protein	345% 193g	4.46% 2.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Gala Apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	37.7% 0.49mg	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	593% 2370μg	7.5% 30μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1740% 261mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Gala Apples	Recommended Dietary Allowance
Calcium	70% 700mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	23.3% 0.21mg	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	475% 38mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	16% 0.37mg	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	1650% 11550mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	23% 858g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Gala Apples per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Gala Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Gala Apples:

• 1 kilogram of Roasted Sunflower Seeds has 6.2 times more Vitamin B1, 8.5 times more Vitamin B2, 93.9 times more Vitamin B3, 128 times more Vitamin B5, 16.4 times more Vitamin B6, 79 times more Vitamin B9, 145 times more Vitamin E and 2.1 times more Vitamin K than Gala Apples.
• 1 kilogram of Gala Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Gala Apples with skin have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Gala Apples:

• 1 kilogram of Roasted Sunflower Seeds has 10 times more Calcium, 87.1 times more Copper, 31.7 times more Iron, 25.8 times more Magnesium, 57 times more Manganese, 105 times more Phosphorus, 7.9 times more Potassium, more Selenium and 105.8 times more Zinc than Gala Apples.
• While 1 kg of Raw Gala Apples with skin contains 71.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Gala Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 10.2 times more Energy, 415 times more Fat, 1.8 times more Carbohydrate, 4.8 times more Fiber and 77.3 times more Protein than Gala Apples.
• While 1 kg of Raw Gala Apples with skin contains 3.8 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Gala Apples provide inadequate amounts of Energy and Protein