Comparing Nutrients in 1 pound Granny Smith Apples VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Granny Smith Apples	3%	3%	94%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Granny Smith Apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	9.07% 263kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	NA	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.7g	80% 104g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	31.3% 22.7g	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	% 12g	% 3.36g	g per day for Men 19-50 years
Sucrose	% 8.75g	% 10.8g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	127% 48g	38g per day for Men 19-50 years
Protein	3.56% 2g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Granny Smith Apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.2% 0.086mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.57% 0.57mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	3.4% 13.6μg	265% 1061μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.44% 0.82mg	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Granny Smith Apples	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	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	8.5% 0.68mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	8.68% 0.2mg	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	7.78% 54.4mg	738% 5166mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	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	10.5% 388g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Granny Smith Apples VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Granny Smith Apples 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 Granny Smith Apples vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 16.8 times more Vitamin B1, 11.2 times more Vitamin B2, 32.8 times more Vitamin B3, 123.9 times more Vitamin B5, 21.4 times more Vitamin B6, 78 times more Vitamin B9 and 201.8 times more Vitamin E than Raw Granny Smith Apples with skin .
• Both Granny Smith Apples and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin K per one pound.
• 1 pound of Granny Smith Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Granny Smith Apples with skin as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Granny Smith Apples vs Oil Roasted Sunflower Seeds:

• 1 pound of Granny Smith Apples has 55.5 times more Water than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 17.4 times more Calcium, 58.2 times more Copper, 28.5 times more Iron, 25.4 times more Magnesium, 47.3 times more Manganese, 94.9 times more Phosphorus, 4 times more Potassium, 782 times more Selenium and 130.3 times more Zinc than Raw Granny Smith Apples with skin .
• 1 pound of Granny Smith Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Granny Smith Apples has 3.1 times more Sugars and more Fructose than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 10.2 times more Energy, 270 times more Fat, 1.7 times more Carbohydrate, 3.8 times more Fiber and 45.6 times more Protein than Raw Granny Smith Apples with skin .
• 1 pound of Granny Smith Apples provide inadequate amounts of Protein