Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Raw Sulfured Dried Peaches

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Raw Sulfured Dried Peaches	5%	3%	92%

Macro Nutrients

	Roasted Sunflower Seeds	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Energy	201% 5820kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	2.56% 0.82g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	21% 3.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	472% 613g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	576% 417g	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	186% 135g	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	% 128g	g per day for Men 19-50 years
Sucrose	NA	% 154g	g per day for Men 19-50 years
Fiber	292% 111g	216% 82g	38g per day for Men 19-50 years
Protein	345% 193g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Vitamin A	0% 0μg	120% 1080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	163% 2.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	273% 43.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	113% 5.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	51.5% 0.67mg	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	0% 0μg	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	53.3% 48mg	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	1740% 261mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Raw Sulfured Dried Peaches	Recommended Dietary Allowance
Calcium	70% 700mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	404% 3.64mg	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	508% 40.6mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	133% 3.05mg	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	170% 1190mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	293% 9960mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	8.6% 318g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Roasted Sunflower Seeds has 53 times more Vitamin B1, 1.6 times more Vitamin B3, 12.5 times more Vitamin B5, 12 times more Vitamin B6, more Vitamin B9 and 137.4 times more Vitamin E than Raw Sulfured Dried Peaches.
• While 1 kg of Raw Sulfured Dried Peaches contains more Vitamin A, 3.4 times more Vitamin C and 5.8 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Raw Sulfured Dried Peaches provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Raw Sulfured Dried Peaches have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Sulfured Dried Peaches have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 2.5 times more Calcium, 5 times more Copper, 3.1 times more Magnesium, 6.9 times more Manganese, 9.7 times more Phosphorus, 158.6 times more Selenium and 9.3 times more Zinc than Raw Sulfured Dried Peaches.
• Both Roasted Sunflower Seeds and Raw Sulfured Dried Peaches contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Raw Sulfured Dried Peaches lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 2.4 times more Energy, 65.5 times more Fat, 63.6 times more Saturated Fat, 7.7 times more Omega 3, 91.6 times more Omega 6, 1.4 times more Fiber and 5.4 times more Protein than Raw Sulfured Dried Peaches.
• While 1 kg of Raw Sulfured Dried Peaches contains 2.5 times more Carbohydrate and 15.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Raw Sulfured Dried Peaches provide inadequate amounts of Omega 3