Comparing Nutrients in 1 pound Apples, dried, sulfured, stewed, with added sugar VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Apples, dried, sulfured, stewed, with added sugar	1%	1%	98%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Apples, dried, sulfured, stewed, with added sugar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 376kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.3% 94g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	NA	% 10.8g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	127% 48g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Apples, dried, sulfured, stewed, with added sugar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.27% 0.027mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.43% 0.55mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	276% 3.6mg	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	0% 0μg	265% 1061μg	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	4.54% 4.1mg	5.54% 5mg	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	NA	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples, dried, sulfured, stewed, with added sugar	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	909% 8.2mg	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	17.6% 1.4mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	410% 9.43mg	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	5.2% 36.3mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	9.66% 357g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples, dried, sulfured, stewed, with added sugar VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Apples, dried, sulfured, stewed, with added sugar versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Apples, dried, sulfured, stewed, with added sugar vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 53.3 times more Vitamin B1, 15.6 times more Vitamin B2, 34.1 times more Vitamin B3, 128.5 times more Vitamin B5, 16.9 times more Vitamin B6 and more Vitamin B9 than Apples, dried, sulfured, stewed, with added sugar.
• 1 pound of Apples, dried, sulfured, stewed, with added sugar have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Apples, dried, sulfured, stewed, with added sugar as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Apples, dried, sulfured, stewed, with added sugar vs Oil Roasted Sunflower Seeds:

• 1 pound of Apples, dried, sulfured, stewed, with added sugar has 51.1 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 29 times more Calcium, 43 times more Copper, 13.8 times more Iron, 42.3 times more Magnesium, 104 times more Manganese, 142.4 times more Phosphorus, 4.9 times more Potassium and 130.3 times more Zinc than Apples, dried, sulfured, stewed, with added sugar.
• 1 pound of Apples, dried, sulfured, stewed, with added sugar lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 7.1 times more Energy, 732.9 times more Fat, 642.5 times more Saturated Fat, 20.3 times more Omega 3, 2012.2 times more Omega 6, 5.6 times more Fiber and 100.3 times more Protein than Apples, dried, sulfured, stewed, with added sugar.
• Both Apples, dried, sulfured, stewed, with added sugar and Oil Roasted Sunflower Seeds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Apples, dried, sulfured, stewed, with added sugar provide inadequate amounts of Omega 3, Omega 6 and Protein