Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Pears, canned, juice pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pears, canned, juice pack, solids and liquids	3%	1%	96%

Macro Nutrients

	Roasted Sunflower Seeds	Pears, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Energy	201% 5820kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	100% 129g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	134% 97g	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	80% 58g	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	% 33g	g per day for Men 19-50 years
Sucrose	NA	% 6g	g per day for Men 19-50 years
Fiber	292% 111g	42% 16g	38g per day for Men 19-50 years
Protein	345% 193g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pears, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	17.8% 16mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pears, canned, juice pack, solids and liquids	Recommended Dietary Allowance
Calcium	70% 700mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	59% 0.53mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	14.8% 0.34mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	23.4% 865g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Pears, canned, juice pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Pears, canned, juice pack, solids and liquids:

• 1 kilogram of Roasted Sunflower Seeds has 9.6 times more Vitamin B1, 22.4 times more Vitamin B2, 35.2 times more Vitamin B3, 320 times more Vitamin B5, 57.4 times more Vitamin B6, 237 times more Vitamin B9, 326.3 times more Vitamin E and 9 times more Vitamin K than Pears, canned, juice pack, solids and liquids.
• 1 kilogram of Pears, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pears, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Roasted Sunflower Seeds has 7.8 times more Calcium, 34.5 times more Copper, 13.1 times more Iron, 18.4 times more Magnesium, 62.1 times more Manganese, 96.3 times more Phosphorus, 8.9 times more Potassium, more Selenium and 58.8 times more Zinc than Pears, canned, juice pack, solids and liquids.
• While 1 kg of Pears, canned, juice pack, solids and liquids contains 72.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Pears, canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 11.6 times more Energy, 711.4 times more Fat, 1304.8 times more Saturated Fat, more Omega 3, 2185.5 times more Omega 6, 1.9 times more Carbohydrate, 6.9 times more Fiber and 56.9 times more Protein than Pears, canned, juice pack, solids and liquids.
• While 1 kg of Pears, canned, juice pack, solids and liquids contains 3.6 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Pears, canned, juice pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein